站姿腿彎舉3組10下 Standing one leg curls 3x10 躺姿腿彎舉5組8下 + 力竭到底 Laying leg curls 5x8 + burnout 大腿推蹬(從0片開始每一組做8下， 每一組完成8下要加一個槓片到不能做8下。到底後馬上開始力竭。每次做完一組要少一個槓片。但每一組必須要 比上一組多做至少一下的數量。比如說：最後一組做了6下拿掉一片後 最少要做到7下。）做到沒有重量了 Leg press: start at 0 and add one plate for 8 reps until you can’t get 8 reps anymore. When you get to the final set, begin a drop set burnout. Each set you drop one plate and each set you must do one more rep than the previous. For example: last set was for 6 reps, the next set I need to get 7 minimum. Go until there is no more weight. 機器斜蹲：跟前面一樣從零開始 每一組要8下。每一組加一個 槓片到做不到8下。做不到8下那組： 做兩次，要到你可以做得出來數量，不管幾下。 Machine hack squat: same as the leg press. Start from 0 and do 8 reps. Add one plate until you can’t get 8 reps anymore. Once you get to that weight, do two more sets of how ever many you can get before failure. 大腿伸直：8組8下，最後一組馬上開始做力竭一組少一片到零。 Leg extensions: 8 x 8. On the last set, immediately begin a burnout. Every set for burnout you drop one plate until zero. 伸直腳硬舉：4組8下（屁股往後，腳伸直，槓子靠近你的腳，拉後腿的肌肉線條到底再上來） Straight leg deadlifts: 4sets of 8reps. (Butt back, legs straight, bar close, stretch as far as you can get before coming up. 羅馬椅子：3組20下，一定要手拿著重量 Roman chairs: 3 sets of 20, you must have a plate weight while doing this 躺著舉腳：3組20下 Laying leg raises: 3sets of 20 reps 👔 @aroo_tw 🥛 @gogonuts.tw 🥩 @da_healthy.food 🏋🏼‍♀️ @starfitnesstw 💆🏼‍♂️ @projectmars.booster 🍦 @maya.cyw2020 折扣碼：tonyc1008 想要看哪部位呢？ 幫我留言在下面我看看能不能拍👌🏻 What else you guys wanna see? Leave a comment below and I’ll see what else I can film for u 👌🏻 #健美 #腿 #健身 #健康 #柯龍 #舉重 #bodybuilding #bodybuilder #bodygoals #bodypositive #lift #liftheavy #liftweights #leg #legday #legworkout #squats #squat #bootyworkout #bootybuilding #bööty #taiwan #taiwantravel #workout #workoutmotivation #work #workhard #workinprogress