TREINO DE PERNAS: Ficha Com Todos Exercícios (+Nº de Séries, Repetições e Descanso)

💪 Be my student too: http://lalarefundini.muscleplus.com.b... . | . Complete Leg Workout Plan with number of sets, exercises, including a hamstring workout and a calf workout Are you looking for a complete leg workout plan? In this video, I'll give you a gym workout plan, focusing on quadriceps and glutes, detailing each exercise, number of sets, repetitions, and advanced techniques. Start with a dynamic warm-up, either on the treadmill or bike, to prepare your body for the leg workout. Let's go to the first quadricep exercise, the 45° leg press, essential for spinal stability and to maximize muscle mass gain in the legs. Next, we have the free squat, a key piece for quadriceps hypertrophy. We continue with the Bulgarian split squat, applying the drop-set technique to intensify the workout. In the second part of the complete leg workout plan, we focus on training the hamstrings. We start with the seated leg curl, using the peak contraction technique for greater efficiency. Then, we move on to the leg curl machine, alternating muscle stimulation with the hip extended. We finish the hamstring workout with the single-leg standing leg curl, ensuring individualized work for each leg. To complete the full leg workout plan, we can't forget the calf workout. The standing calf raise exercise, using the machine or the Smith machine, is fundamental. Here we apply the peak contraction technique to maximize muscle stimulation. In addition, I divide the calf workout into sets with high load and sets with a higher number of repetitions for a muscle shock in the calf workout. If you want results, follow this complete leg workout plan and see how your quadriceps and glutes will evolve. For more workout tips, such as muscle gain, muscle definition and weight loss, subscribe to the channel and check out the other videos. Remember, a good leg workout is essential for complete muscle development and for improving your training performance. 🔥Our Second Channel, SUBSCRIBE for Daily Videos:    / @laerciorefundiniresponde   🔥My Courses at Muscle+: https://muscleplus.com.br/m60d-oy/?ut... 🔥Growth Supplements have a discount with my coupon ''LALA'' gsuplementos.com.br/ 🔥Get 12% OFF any Insider purchase with the coupon: LALA https://www.insiderstore.com.br/Laerc... 🔥Official Farma Website: https://www.oficialfarma.com.br/catal... Use the DISCOUNT COUPON: LALA 🚨 Become a member of Lala's Little Club and get benefits:    / @laérciorefundini   Support: Ironberg Academy @ironberg_ct