The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
This session will allow you to hypertrophy all the main muscles of the lower body (calves, quadriceps, hamstrings, glutes), we will also solicit secondary muscles such as adductors and so we will learn in this video how to strengthen the flexors of the hip who play a very important role in our body (for more details see specific video).
This program can be done minimum every 4 days to be able to recover correctly.
Do not forget the 5 minutes of joint warm-up that will be very important to do before this session :
1- Calf bent 90 ° with smith machine 30 - 20 - 15 - 10 to 12 reps
- 30 '' between each set