The way of the Paladin

Full Leg Workout (Stop Skipping These Exercises!)

4 sets of every exercise:

1st set: 15 reps

2nd set: 12 reps

3rd set: 12 reps

4th set: 10 reps

Barbell Squats

Barbell Reverse Squats

Prone Hamstrings Curls

Seated Leg Extensions

Seated Straight Leg Calf Raises

Back squats

50kg 15-15

55kg 15-15-15

2min rest per sets

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DB Reverse Lunge (Alt)

10kg

20-20-20-20-20

20-20-20-20

1min rest per sets

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Wide goblet squats

16kg 15-15-15

20kg 15-17-20-16

1min rest per sets

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Inner thigh

30kg 15-15-15-15-15

1min rest per sets

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Leg curl

30kg 15-15-15-15-20

1min rest per sets

Note

얼마 안남았넹. 화이팅이다!! 디스 이즈 스파르타!!

복근도 할려고 했는데 복근을 못했네 .. 

The Routine: A1: Wide Grip Pull Ups (4 Sets) - 8-10 Reps (3110) 2 min rest B1: Bent Over BB Row (4 Sets) - 10 Reps (2011) 90 sec rest (dropset final set) C1: Neutral Grip DB Rows (4 Sets) - 10-12 Reps (2011) 60 sec rest D1: Wide Grip Lat Pulldown (5 Sets) - 10 Reps (2010) 60 sec rest, last set dropset E1: Incline DB Curls (4 Sets) - 10 Reps (2011) 60 sec rest F1: Standing EZ Curls (4 Sets) - 10 Reps (2011) F2: Seated Upright Hammer Curls (4 Sets) 10 Reps (1110) 2 min rest G1: Standing Cable Curls (Face Away) (4 Sets) - 10 Reps (2011) G2: Standing Cable Curls (Facing) (4 Sets) - 10 Reps (2010) 90 sec rest