Allenamento Intenso

Legs

Intenso Duration 38 minuti

Aree target: Legs

Attrezzatura: Barbell, Pull Up Bar, Dumbbells, Box or Step, Strength Machine

Aggiunto da Personal Trainer Uncle Heiko S

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con il Bilanciere Allenamenti con la Barra per Trazioni Allenamenti con i Manubri Allenamenti con Box o Step Allenamenti con le Macchine per la Forza

Exercises

Set 1: 1 round

Barbell Back Loaded Squats

Pesi: Leggero

Barbell Back Loaded Squats

10 ripetizioni

1 minuto

Set 2: 1 round

Barbell Back Loaded Squats

Pesi: Moderato

Barbell Back Loaded Squats

6 ripetizioni

1 minuto

Set 3: 1 round

Barbell Back Loaded Squats

Pesi: Massimo

Barbell Back Loaded Squats

1 ripetizione

2 minuti

Set 4: 4 round

Barbell Back Loaded Squats

Pesi: Pesante

Barbell Back Loaded Squats

8 ripetizioni

45 secondi

1 min 30 sec

Set 5: 3 round

Left Bulgarian Split Squats with Dumbbells

Pesi: Pesante

Left Bulgarian Split Squats with Dumbbells

6 ripetizioni

Right Bulgarian Split Squats with Dumbbells

Pesi: Pesante

Right Bulgarian Split Squats with Dumbbells

6 ripetizioni

1 min 30 sec

Set 6: 3 round

Pesi: Moderato

12 ripetizioni

15 secondi

Pesi: Pesante

12 ripetizioni

1 minuto

Set 7: 3 round

Barbell Hip Thrust

❤️ Vigoroso (Zona 3)

Barbell Hip Thrust

10 ripetizioni

30 secondi

❤️ Vigoroso (Zona 3)

15 ripetizioni

45 secondi

30 secondi

Set 8: 1 round

Pesi: Leggero
❤️ Vigoroso (Zona 3)

1 minuto

Workout Discussion

17 Jun

Ich Freu mich für dich!💪🏻💪🏻😬😬😬😂😂😂

17 Jun

Germany has helped France, we just need 2 matches for the next round🙄😁🤣

16 Jun

Pro answer Heiko!👍🏻👏🏻..looking for Italy now (1-0)..what did Germany do yesterday?😜 ..popopopopopo ..😉🥳

16 Jun

We can't set a time range here, unfortunately. Of course you can rest longer, if necessary and if you want. On the other hand, because of supersets and hanging, you always rest more than 2 minutes. In general this is enough. There are no reps in 1-3 range, which would need longer rest. The only thing I have changed, is an additional minute rest after the 1 rep squats. But you have to know, these 3 sets are warm up sets, executed as ramp sets. The working sets are 4x8

16 Jun

Always helpful Heiko!..just some doubts on time recovery when low repetitions..I isn’t it too much short?

16 Jun

You're welcome Christiano is it helpful?

16 Jun

Thanks Heiko!🙏🏻🤗

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