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Bigger Legs in 4 weeks

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
51 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina
Equipment
Barbell, Bench, Bodyweight, Cable, Chair, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

All of you wants a big, muscular uper body, but what about legs? Many of us have hard time gaining muscle on our legs. Decent amount of muscle is a must, if you wanna look good, perform good and stay a healthy lifter. This program will put on a serious mass on your legs. Stick to it for 4 weeks. 

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8 - 10 reps, (rest 90s)
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Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 8 - 10 reps, (rest 90s)
A1 rest 60 seconds before A2
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Hamstring Curl Feet Inward Plantarflexion
3 sets, 8 - 10 reps, (rest 90s)
A2 Rest 90 seconds before A1
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Cable Pull-Through demonstrationPlay Cable Pull-Through demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Smith Machine One Leg Calf Raise demonstrationPlay Smith Machine One Leg Calf Raise demonstration
3 sets, 8 - 10 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1 set, 120 reps, (rest 60s)
Do 1 set of leg press, with as much reps as you can, within 2 minutes.
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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 8 - 10 reps, (rest 90s)
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Circuit
Bulgarian Split Squat on High Bench (chair)
3 sets, 8 - 10 reps, (rest 90s)
A1 Rest 60 seconds before A2
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 8 - 10 reps, (rest 90s)
A2
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
1 set, 20 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat
4 sets, 8 - 10 reps, (rest 90s)
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 8 - 10 reps, (rest 90s)
A1 Rest 60 seconds before A2
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 8 - 10 reps, (rest 90s)
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Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
1 set, 60s, (rest 60s)
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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 8 - 10 reps, (rest 90s)
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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 - 10 reps, (rest 90s)
A1 Rest 60 seconds before A2
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8 - 10 reps, (rest 90s)
A2
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Circuit
Seated Dumbbell Shoulder Press
3 sets, 8 - 10 reps, (rest 90s)
B1 Rest 60 seconds before B2
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Seated Cable Row
3 sets, 8 - 10 reps, (rest 90s)
B2
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Date Created: 1/18/2019, UTC


Last Updated: 5/29/2021, UTC

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