Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a leg routine where we will work mostly focused on the quadriceps to have a better aesthetics and strength in this musculature, since what gives us figure and a good shape are the quadriceps, so they are the ones that we should train more if we want to grow our legs to have that muscle amplitude we want. It is important to know that to grow the legs if we must work them with weight, since they are very large muscles and need as much stimulus as possible with a large load, since they are able to support a lot of weight and that is why it costs more desarollar that musculature more than others, although I genetically have better legs than torso, the neglect much and lost all muscle mass and strength I had, so I want to recover them to feel strong again in these, so I wanted to bring this routine to also help them develop better legs 💪🏼.
INTRODUCCIÓN - INTRODUCTION
En esta rutina trabajaremos 5 ejercicios dónde 4 son enfocados en cuádriceps y uno en femorales, aunque estos ejercicios podemos trabajarlos sin peso, sería mejor entrenarlos con estos. Los descansos entre series son de 40" segundos y entre ejercicios 2" minutos 💪🏼.
In this routine we will work 5 exercises where 4 are focused on quadriceps and one on femorals, although these exercises can be worked without weight, it would be better to train them with these. The rests between sets are 40" seconds and between exercises 2" minutes 💪🏼.
Ejercicio 1:
Sentadilla frontal - 10 repeticiones x4 series.
Ejercicio 2:
Sentadilla búlgara - 8 repeticiones de cada lado x4 series .
Ejercicio 3:
Sentadilla explosiva - 10 repeticiones x4 series.
Ejercicio 4:
Peso muerto rumano - 10 repeticiones x4 series.
Ejercicio 5:
Sentadilla pistola - 3 repeticiones x3 series.
Exercise 1:
Front squat - 10 repetitions x4 sets.
Exercise 2:
Bulgarian squat - 8 repetitions on each side x4 sets.
Exercise 3:
Explosive squat - 10 repetitions x4 sets.
Exercise 4:
Rumanian deadlift - 10 repetitions x4 sets.
Exercise 5:
Pistol squat - 3 repetitions x3 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien sus piernas y ganar mucha más hipertrofia, recuerden que es muy importante trabajar muy bien los cuadriceps para mejorar no solo en fuerza también en hipertrofia cómo mencioné antes y otros aspectos. Nos vemos en el siguiente post.👋🏽
Well fellows, this was the entire routine that I am sharing with you today, I hope you like it and can work your legs well and gain much more hypertrophy, remember that it is very important to work the quadriceps very well to improve not only in strength but also in hypertrophy how I mentioned before and other aspects. see you in the next post.👋🏽
 @hidekinagatari |
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