🏠 Bosh sahifa 📁 Zaldagi mashqlar 📖 Lugʻat
1-hafta Kun 1 — Zal mashqiWeek 1 Day 1 Gym
Monday – Legs
Squat High bar
3x8
Leg press (classic foot position )
3x10
Sumo squat  (3 seconds down and 1 second up)
3x6
we don’t take a lot of weight, it’s important to concentrate on technique, stretching and pumping the quadriceps and adductors
Barbell Walking Lunges
3x10
10 reps on each leg
Wall chair
1 set for maximum time
preferably do with weights on hips, extra weight
Calf Raise with dumbbell in hands
4x20
for each leg