4-Day Training Program For Lean Muscle Mass

Day 2 – Legs

Legs Exercise No. 1 (Stiff-Leg Deadlifts) – do 3 sets of this exercise with 8-10 repetitions in the series.

legs deadlift

Legs Exercise No. 2 (Lying Leg Curls) – do 3 sets of this exercise with minimum 10 repetitions in the series.

legs day

Legs Exercise No. 3 (Squats) – do 3 sets of this exercise with 10 repetitions in the series. Use the same weight for each series with which you will be able to make a maximum of 8-10 repetitions.

squat-foto

Legs Exercise No. 4 (Leg Press) – do 3 sets of this exercise with 10-12 repetitions in the series.

leg press

Legs Exercise No. 5 (Leg Extension) – do 3 sets of this exercise with more than 10 repetitions in the series.

leg workout

Legs Exercise No. 6 (Standing Calf Raise) – This exercise can be performed with free weights or using an exercise machine. When performing this exercise do 4 sets of 15 repetitions in the series.

Standing Calf Raise

A rest day

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