Скачать или смотреть BRUTAL LEG DAY | The Winter Arc - Episode 2

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0:00 Intro

3:16 Seated Leg Curls
Bias: Lengthened Position (Hamstrings)
2 sets, 5-7 rep range

6:28 Leg Extensions
Bias: Shortened Position (Quads)
2 sets, 6-10 rep range

10:11 Sissy Squats
Bias: Lengthened Position (Rec Fem)
1 set, AMRAP

11:58 Bulgarian Split Squats
Bias: Quads, Glutes, Hams, Hip Flexors
1 set, 6-8 rep range

15:51 Adductor
Bias: Inner Thigh
1 set, 10-12 reps

17:50 Abductor
Bias: Outer Thigh
1 set, 12-15 reps

19:08 Calf Raises
Bias: Gastrocnemius
2 sets, 7-12 reps
1 minute static hold

21:16 Posing

22:20 Outro

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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodybuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

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