Programas de entrenamiento » Three-day split to gain mass
Día 3
Zona objetivo: Abs, Piernas
Serie 1
4 rounds
6
repeticiones
Barbell Squat
Descansar: as much you need
Serie 2
4 rounds
8
repeticiones
Leg Press
Descansar: as much you need
Serie 3
3 rounds
10
repeticiones
Leg Extensions
Descansar: as much you need
Serie 4
4 rounds
10
repeticiones
Stiff-Legged Dumbbell Deadlift
Descansar: as much you need
Serie 5
1 round
12
repeticiones
Seated Leg Curl
Descansar after set: as much you need
Serie 6
4 rounds
12
repeticiones
Standing Calf Raises
Descansar: as much you need
Serie 7
4 rounds
20
repeticiones
Crunches
Descansar: as much you need
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