Machine Squat AndreSC

Some of the exercises for the Quadriceps Muscles(Quads). Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vestus Intermedius.

---------------Stand on the plate and make sure you keep the back straight, bend your knee until you have a 90 degre angel or less (butt is lower than knee). when pushing back up focus on using your legs and not bending your back
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Doing 15-20 reps,
for 3-6 set, gives an endurance training.

Doing 7-14 reps,
for 5-8 set, gives a mass building training.

Doing 3-6 reps,
for 6-10 set, gives a strength building training.