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Hello Everyone, how are you all?

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It’s a day-3 of muscle building series.

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Muscle building of leg should not be ignored 
by anyone which most of the gym trainers 
miss

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I will tell you how you can train your legs 
perfectly

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Let’s start a video

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We will warm-up before starting any exercise

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in which I will perform leg extension

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But you need to support your back before 
starting it

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Whenever you will start, hold the handles 
properly and take full support.

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I will perform with single leg.

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Lift. Squeeze and breath out.

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Focus and do it with control.

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Whenever you complete your 15 repetitions.

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Start performing it with another leg.

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But you need to know that you have to perform 
this exercise with full range motion.

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so that you can feel it in your chords.

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As soon as you complete your 15 repetitions 
from both legs

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that will be your one set.

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and you have to perform two sets in warm-up.

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After warm up the first exercise I am doing 
will be

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Frog Squats.

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For which I am using smith machine.

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Very carefully you have to do it.

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First, you stand in middle of bar.

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Then, your both legs will be folded and foot 
will be out.

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Then, your ankle must be straight below the 
bar.

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If that will be parallel it will be okay.

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Now we will see the difference between normal 
squats and frog squats.

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In frog squats, we will go down all the way.

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When you will go down, you have to hold your 
lower back tight.

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And then you will go little up, then down 
& full up.

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When you will come up you have to breath 
out.

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I will show you the right way.

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We have to do 12-15repetitions in first set.

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Then in second and third set we will increase 
the weight.

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and will do 10-12 repetitions.

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Total we have to do three sets

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Before next exercise, I want to thank each 
one of you for making our muscle building 
e- book huge success.

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Thank you so much.

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If you have not ordered your e-book yet.

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You can order it from description link.

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Your e-book will look like this “road to 
muscle building”

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and you will get detailing about everything

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The people who don’t want to invest in online 
training and postal training

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should invest in this e-book.

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After doing frog squats, second exercise 
will be

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Barbell Squats.

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This exercise has so many benefits, which 
you all should do it.

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Lift the bar.

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Take the back steps.

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Make a space for you.

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The distance between both feet must be of 
shoulder width.

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Your forefoot must be little out.

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We will soften the knee And distant the pelvic 
bone.

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Sit parallel to the ground.

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Here you need to know that you don’t have 
to go down completely.

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Because it will give you strain in the back.

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So, sit parallel to the ground.

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Go up, squeeze your chord and breath out.

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You have to perform it in control way

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Whenever you sit your chest must be lifted

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and you cant see down.

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I will suggest you to do atleast 4 sets.

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And keep increasing weight in each set.

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Also try to do 10-12 repetitions in every 
set.

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Third exercise will be front squats.

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In which I will keep barbell in front.

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After, I will do this exercise with parallel 
width,

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my both forefeet will be straight.

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From here, we will perform the same way we 
perform the normal squat.

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Knee must be soft, pelvic bone must be distant

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and sit parallel to ground.

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While sitting you must tighter your lower 
bone,

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Lift the chest and you can’t see down.

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So, means, go back, lower back tight, lift 
chest

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and see straight.

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Focus and control,

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full range of motion.

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I have to do three sets, and in each set

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I will increase the weight

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& will try to do 10-12 repetitions.

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Next exercise, Somo squats.

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I will use barbell in it too.

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We have to give a good width to foot

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and forefoot must be out.

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After that we will hold barbell closely

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and chest lift

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core tight.

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Then, we will lift it

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You have to take care that whenever you will 
take the bar low

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your knee must be out

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and bar must be close to your shin

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Then you will take it up and breath out

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Just make sure your chest must be lifted

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and chord tight.

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Bar must not go distant from your body even 
for one second.

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Whenever you sit down your knee must be out.

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We will do two set of this exercise

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But we will try to do a greater number of 
repetitions.

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Fifth and last exercise has two exercise 
in super set

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Where I will try my leg to get tired

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In which first exercise is leg press

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For this you just have to put your legs carefully

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and make sure you don’t put them more widely

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Put them down, open your forefoot

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And tighten your back before starting it

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Open the lock. Let the weight slowly down.

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And push from your chord’s strength.

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Squeeze your chords, do full range of motion

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and breath out

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Whenever you take it down, your both knees 
can go out

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When you will complete your 20 repetitions

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Then we will start our next exercise

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i.e leg extension

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But there is variation that you have to hold 
for 5 seconds after every repetition.

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So, sit properly, lift full range of motion,

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hold for 5 seconds 1,2,3,4, and 5 release.

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Again lift, hold for 5 seconds.

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but don’t do it very quickly

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let the muscle get tired

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Like this you have to perform 20 repetitions 
of this exercise

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which will be your first set and you have 
to do two set.

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So, we have completed day-3 of muscle building.

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I will come back with another video where 
we will see day-4 of muscle building.

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Tell me in the comments how you liked the 
video.

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Take care of your health.

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Goodbye. Namaste.