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Rucamanque RC. ecuelita de rugby…

Toda la comunidad de rugby del sector de Temuco se encuentra conmovido con la gran iniciativa que ha tomado la directiva de este formidable club, tomando a pequeños y pequeñas de 4 a 14 años para unirlos a este hermoso deporte. La escuela se realiza los días sábados a las 12 horas, en el complejo holandesa de Temuco. Aquí los diferentes monitores se encargan, con el apoyo de todo el club por supuesto, de enseñarles los diferentes valores que puede entregar este deporte, con el fin de formar mas que grandes jugadores y jugadoras, grandes personas…

Jimena Barahona Olate. 

traineatgain:

Strength & Hypertrophy Workout v1.0Day 3 - Legs
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
1 - Squat 6 x 3
2 - Squat 2 x 6 then 3 x 10-12
3 - Straight-leg Deadlift 4 x 8-10
4A - Leg Curl 3 x 10-124B - Leg Press 3 x 10-12
5 - Seated Calf Raise 4 x 15-20
Train. Eat. Gain.
Zoom Info
traineatgain:

Strength & Hypertrophy Workout v1.0Day 3 - Legs
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
1 - Squat 6 x 3
2 - Squat 2 x 6 then 3 x 10-12
3 - Straight-leg Deadlift 4 x 8-10
4A - Leg Curl 3 x 10-124B - Leg Press 3 x 10-12
5 - Seated Calf Raise 4 x 15-20
Train. Eat. Gain.
Zoom Info
traineatgain:

Strength & Hypertrophy Workout v1.0Day 3 - Legs
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
1 - Squat 6 x 3
2 - Squat 2 x 6 then 3 x 10-12
3 - Straight-leg Deadlift 4 x 8-10
4A - Leg Curl 3 x 10-124B - Leg Press 3 x 10-12
5 - Seated Calf Raise 4 x 15-20
Train. Eat. Gain.
Zoom Info
traineatgain:

Strength & Hypertrophy Workout v1.0Day 3 - Legs
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
1 - Squat 6 x 3
2 - Squat 2 x 6 then 3 x 10-12
3 - Straight-leg Deadlift 4 x 8-10
4A - Leg Curl 3 x 10-124B - Leg Press 3 x 10-12
5 - Seated Calf Raise 4 x 15-20
Train. Eat. Gain.
Zoom Info
traineatgain:

Strength & Hypertrophy Workout v1.0Day 3 - Legs
The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!
1 - Squat 6 x 3
2 - Squat 2 x 6 then 3 x 10-12
3 - Straight-leg Deadlift 4 x 8-10
4A - Leg Curl 3 x 10-124B - Leg Press 3 x 10-12
5 - Seated Calf Raise 4 x 15-20
Train. Eat. Gain.
Zoom Info

traineatgain:

Strength & Hypertrophy Workout v1.0
Day 3 - Legs

The most punishing day of all. This workout sticks to the basics but hits them hard! The squat is the king of full body movements and features heavily at the start of the workout for both strength and hypertrophy. Next, we move on to straight leg deadlifts. To finish leg curls and leg press are supersetted to finish you off completely. Good luck trying to climb stairs after this workout! Unfortunately there is no photo for calf raises… but they did happen!

1 - Squat 6 x 3

2 - Squat 2 x 6 then 3 x 10-12

3 - Straight-leg Deadlift 4 x 8-10

4A - Leg Curl 3 x 10-12
4B - Leg Press 3 x 10-12

5 - Seated Calf Raise 4 x 15-20

Train. Eat. Gain.

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