October 26, 2015 at 6:11 pm,
No comments
GYM WORKOUT ROUTINE
(* = add optimum weight)
| Lunges on smith rack | 12 reps x2 (per leg) |
| Alternating lunges on smith rack | 12 reps x2* |
| Squats on smith rack | 10 reps x2 // 15 reps x3* |
| Ski squats on smith rack | 12 reps x2* |
| Kick back | 10 reps x2* (per leg) |
| Leg press | 15 reps x2* // 10 reps x2* (per leg) |
| Abductor hip machine | 15 reps x3* |
| Thigh adductor machine | 15 reps x3* |
Here you have an example on each workout so you can see how the machine looks like and how to perform the exercise in case you have any doubts:
Lunges on smith rack:
Alternating lunges on smith rack:
Squats on smith rack:
Ski squats on smith rack:
Kick back:
(you can use any machine that can work)
Leg press:
Hip abductor machine:
Thigh adductor machine:
