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Increase of volume by adding 1 Set.
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Smith Machine Squat | 4 sets | 14, 12, 10, 8 reps | 90s | |
1B. Leg Extensions | 4 sets | 12, 10, 8, 6 reps | 90s | One leg at a time, changing without rest. |
2A. Seated Leg Curl | 4 sets | 12, 10, 8, 6 reps | 90s | |
2B. Romanian Deadlift | 4 sets | 12, 10, 8, 6 reps | 90s | |
3A. Barbell Hip Thrust with Bench | 4 sets | 12, 10, 8, 6 reps | 90s | |
3B. Thigh Abductor | 4 sets | 12, 10, 8, 6 reps | 90s | |
4A. Thigh Adductor![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
4B. Thigh Adductor![]() | 4 sets | 12, 10, 8, 6 reps | 90s | |
5A. Smith Machine Calf Raise | 4 sets | 12, 10, 8, 6 reps | 90s | |
5B. Smith Machine Seated Calf Raise | 4 sets | 12, 10, 8, 6 reps | 90s |
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