Workout Routine

Free

Patas

by toti

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Quads

leg extension single leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

leg extension single leg

5×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
4
–
–
10
0 sec
5
–
–
10
0 sec

leg extension

5×10

Half squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
20
0 sec
5
–
–
20
0 sec

Half squat

5×20

Todo

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
9
0 sec
3
–
–
8
0 sec
4
–
–
7
0 sec
5
–
–
6
0 sec
6
–
–
5
0 sec
7
–
–
4
0 sec
8
–
–
3
0 sec
9
–
–
2
1 sec
10
–
–
1
1 sec

front squat

10 sets

Quads

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

leg press

5×15

forward lunges

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec
4
10
0 sec
5
10
0 sec

forward lunges

5×10

Femoral

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

leg curl

5×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

leg curl

5×15

Femoral

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
9
0 sec
3
–
–
8
0 sec
4
–
–
7
0 sec
5
–
–
6
0 sec
6
–
–
5
0 sec
7
–
–
4
0 sec
8
–
–
3
0 sec
9
–
–
2
0 sec
10
–
–
1
0 sec

deadlift

10 sets

Pantorrilla

Calf press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec
4
–
–
20
0 sec
5
–
–
20
0 sec

Calf press

5×20

Calf smith

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec
5
–
–
15
0 sec

Calf smith

5×15