Best leg workout at home 💪 90 days transformation 🔥Day 10 #leg #claves #thigh

Leg day at home

Today we are practicing leg muscles . The way of split workout plan we followed
Bro split + science  to our 90 days transformation .

Its a best split workout 💪 to gain more muscles and lose your unwanted fat based on your Dietary food intake .

All workouts are same to body weight gain or lose.The sets and reps only difference between both .

If You want muscle gain Do this exercise and take high calorie foods
Also proteins

And if you want to lose your fat
Please take low calorie foods
And take high proteins.

Calorie:
As per the science
Every active womens need – 2,200 cal/day
Active mens need – 2500 cal/ day

Note :
( Calorie intake difference from age and active or medium active or dumb)

Protein :
As per the DRI (Dietary reference intake)
Every womens need min – 46 g / Day
Every mens need min – 56 g / day

Note :
(Protein intake difference from age and active or medium active or dumb)

Day – 10-Workout session :

Here its the complete schedule for day 1 chest + triceps workout.

Warm up :
    * Head right and left movement
    * Arm rotation
    * Shoulder rotation
    * Wrist rotation
    * Feet rotation

Leg workout:

Beginners :

      Beginners Follow daily consistency matter .

Beginners :
* 10 reps * 3 sets
* 10 reps * 3 sets
* 7 reps * 3 sets

Intermediate players:
  * Squats  15 reps * 3 sets
  * Goblet squat set 15 reps * 3 sets
  * Wide squats set 15 reps * 3 sets
  * Lunges  10 reps  * 3 sets

Advanced players :
*  20 reps * 3 sets
* 20 reps * 3 sets
* 20 reps * 3 sets

Take rest :  for every sets we can take just 30 to 60 secs rest .

"STOP WHEN YOU HAVE DONE
NOT WHEN YOU'RE TIRED "

Music credits :

Ncs copyright songs

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#Fitnesspirates #90daystransformation