6-WEEKS LOWER-BODY ROUTINE

GAMBE
Leg extension
Serie
2 		 Rip.
10 		 Peso
 		 Pausa
1' 
This will be your pre-exhaust exercise. Use it as warm-up. FULL ROM (range of motion), and controlled movement. 
GAMBE
Pressa alla macchina
Serie
3 		 Rip.
6-8 		 Peso
 		 Pausa
3' 
This will be your main STRENGHT exercise. Use the Progressive Overload principle (increasing the weight or doing more reps in the next training session). Always focus yourself on the correct execution (slow and controlled movement). 
GAMBE
Affondi con manubri
Serie
3 		 Rip.
10-12 		 Peso
 		 Pausa
2' 
Now that your legs start getting a good blood flow.. let's move on to a more lactate workout. Try to keep the same reps from the first to the last set, always focus yourself on the execution. 
GAMBE
Sissy squat
Serie
2 		 Rip.
AMRAP 		 Peso
 		 Pausa
1' 
Stretch the muscle well. Destroy your quads. ;) 
GAMBE
Leg curl
Serie
2 		 Rip.
8 		 Peso
 		 Pausa
2' 
Always focus yourself on stretching well the muscle and make sure to have a good peak contraction.