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  • Rutina Pierna

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    ROBEROTO
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    This document outlines a leg workout routine consisting of 4 sets of 12 repetitions of various exercises including machine leg extensions, bodyweight squats, machine hamstring curls, bodyweight lunges, glute kickbacks, abductor exercises, and adductor exercises. Links are provided for images and instructions on the bodyweight squat and relevant machine exercises.

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    This document outlines a leg workout routine consisting of 4 sets of 12 repetitions of various exercises including machine leg extensions, bodyweight squats, machine hamstring curls, bodyweight lunges, glute kickbacks, abductor exercises, and adductor exercises. Links are provided for images and instructions on the bodyweight squat and relevant machine exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    4 views3 pages

    Rutina Pierna

    Uploaded by

    ROBEROTO
    This document outlines a leg workout routine consisting of 4 sets of 12 repetitions of various exercises including machine leg extensions, bodyweight squats, machine hamstring curls, bodyweight lunges, glute kickbacks, abductor exercises, and adductor exercises. Links are provided for images and instructions on the bodyweight squat and relevant machine exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Maquina No. de series No.

    de repeticiones Peso

    Machine Leg Extension 4 12 5 a 10 kg

    Sentadillas sin peso 4 12 sin peso

    Machine Hamstring Curl 4 12 5 a 10 kg

    Desplantes sin peso


    4 12 sin peso
    ALTERNANDO PIERNAS

    Glute Kickback 4 12 5 a 10 kg

    Abductor 4 12 5 a 10 kg

    Aductor 4 12 5 a 10 kg
    Foto

    https://musclewiki.com/bodyweight/female/quads/bodyweight-squat

    https://musclewiki.com/bodyweight/female/quads/bodyweight-squat
    https://musclewiki.com/machine/female/quads/machine-leg-extension

    https://musclewiki.com/machine/female/hamstrings/machine-hamstring-curl

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