Legs

This workout is adapted from "Bigger, Leaner Stronger: The SImple Science of Building the Ultimate Male Body" by Michael Matthews. For each exercise 100% weight is the weight that you can just manage to do 4-6 reps, about 90% of your maximum 1 rep weight.

Exercises

Conjunto 1: 1 rodada

Jumping Jacks

30 segundos

Seal Jacks

30 segundos

Dumbbell Squats 12 Reps 50% Weight

45 segundos

Rest

1 minuto

Dumbbell Squats 10 Reps 50% Weight

30 segundos

Rest

1 minuto

Dumbbell Squats 4 Reps 70% Weight

30 segundos

Rest

1 minuto

Dumbbell Squats 1 Rep 90% Weight

15 segundos

Rest

2 minutos

Conjunto 2: 3 rodadas

Dumbbell Squats 4-6 Reps 100% Weight

1 minuto

Rest

2 minutos

Conjunto 3: 3 rodadas

Dumbbell Lunges 4-6 Reps 100% Weight

1 minuto

Rest

2 minutos

Conjunto 4: 3 rodadas

Dumbbell Romanian Deadlift 4-6 Reps 100% Weight

1 minuto

Rest

2 minutos

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40 mins 26 segs, Moderado

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10 mins 10 segs, Moderado

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20 mins 16 segs, Intenso

Legs/Butt

15 mins 45 segs, Moderado