CHECK OUT THIS INDIAN FULL WORKOUT ► Indiana Sumeet Sahni mostra treino completo para mulheres

Tempo de leitura: 4 minutos

1️⃣ STANDING CALF RAISES- 4×10
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2️⃣ SEATED CALF RAISES- 3×25
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It’s KEY 🔑 to hit both the Soleus and Gastrocnemius when training caves. You hit the Gastroc with Standing Calf Raises (when knees are straight) and you hit the Soleus with the Seated Calf Raises (when knees are bent 90 degrees). The Gastroc responds better to low rep and the Solues responds better to high rep.
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3️⃣ LYING LEG CURLS- 4×15
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I used 70 lbs for these sets. Make sure you squeeze your hamstrings hard and being the weight down slow. Maintain tension on the hamstrings during the entire movement and completely avoid swinging the weight or using your lower back to get the weight up.
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4️⃣ QUAD EXTENSIONS- 3×10
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I used 120 lbs. Go heavy on these bad boys so your quads are ready to roll on the next exercise 🏋🏽
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5️⃣ BARBELL SQUATS- 3×20
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I used 105 lbs on these and tried repping them out. Make sure you keep your chest and head high and up. I like imaging that I’m pushing the ground away from me in order to stand up.
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6️⃣ HACK SQUAT (FRONT FACING)- 3×10
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I used a plate on each side. Before anyone comments, yes, I’m doing these backwards 😂 this is a different variation that hits the glutes harder 🍑.
It’s KEY 🔑 to hit both the Soleus and Gastrocnemius when training caves. You hit the Gastroc with Standing Calf Raises (when knees are straight) and you hit the Soleus with the Seated Calf Raises (when knees are bent 90 degrees). The Gastroc responds better to low rep and the Solues responds better to high rep.

1️⃣ CABLE ROPE CURLS- 3×15
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I kept the weight pretty light on these and pumped them out. Remember, no rocking back and forth. Only your forearm should be moving. Get a big, big stretch on the way down and a hard flex at the top. Try to flex those guns as hard as possible 💪🏽
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2️⃣ SKULLCRUSHERS + NARROW GRIP PRESS- 3×15
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This is a total tricep killer 🔥. Press straight up for the skullcrusher and bend at the elbow until your hands get close to your forehead. Your triceps should be feeling a deep stretch by now, so flex them super hard to come back in the start position. To transition into the press, slowly bend the elbows and let them flare out a bit. I like thinking that the ceiling is falling down and I have to press it up with my triceps. Warning: get a spotter on this one in case your triceps totally fail on you

3️⃣ 💥 BICEP EXERCISE AHEAD 💥
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If you aren’t incorporating 2️⃣1️⃣s into your arm routine you definitely should. This exercise targets and challenges the bicep like crazy. My biceps get crazy pumped up by this exercise. Make sure you start with light weight to ensure you can control the weight, it gets heavy fast! Here is how you perform this exercise.
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It’s called 21s because you are doing 21 reps. Each segment is broken down into 7 reps.
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TOP HALF 💪🏽(7 reps)- start at parallel to the ground and curl up. Slowly lower and repeat. Squeeze the biceps hard af on these!
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BOTTOM HALF 💪🏽 (7 reps)- start from a full stretch and only curl up until your forearms are parallel to the ground. Biceps should be on 🔥 by now!
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FULL RANGE 💪🏽 (7 reps)- finish off by doing 7 full reps. Get a crazy big stretch followed by a super hard flex. This one is going to be hard 😩

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