Legs Training


3 Exercises as a 'tri-set' method

Francis Befatto - Leg Training

Get warmed up!

Warm up, and strengthen the body, doing the Stabilizer movements as well as stretching the quadricep muscles.

Exercise 1

Leg Extension:

Set 1, 2 and 3 = 45kg x12 reps




Sitting upright in chair holding tight the handles, move slowly the resistance up without sudden burst, contract a second your quads muscles then return slowly to the start position, repeat 8 to 10 reps, remember that the number of reps are related to the weight used and the correct form = full range in slow and controlled motion.

Exercise 2:

Smith machine squat

Set 1, 2 and 3 = 10kg + bar and your body-weight x 8/12reps


Feet slightly forward and wide open apart, hips slightly pushed back in order to align your front toes & knees, head up and chest up, squatting parallel to the floor without moving your hips backward or forward during your entire set.Try to feel your muscle working against the resistance.

Exercise 3:

Leg Press

Set 1, 2 and 3 = 60kg x 10/12 reps




Feet positioned on the platform in order not to feel your lower back, keep your lower back always flat on the seated bench.

Break slightly the 90 degree/angle lower/upper legs, move in muscular control the resistance down and up, go to failure with a correct form!

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