Some advices for quadriceps training

Quadricepses are the anterior muscles of your thigh that most of the bodybuilders aren’t proud off unlike their biceps and pectoralis muscles. If you want to wear your shorts with your quads in shape, have a strict diet and exercise schedule and your poultry legs will be gone. After all, you want to get rid off the chicken legs. Follow this routine for the next 12 weeks. Balance it with your upper body exercises. Do these for 40 minutes regularly. Leg press Lies on the leg press machine and push 20 to 70 kg weight depending on your body weight and strength. You must do 3 to 4 sets with a 20 to 30 reps. People who are tall but lean should do more reps to get your quadriceps geared towards shape. Leg extension Sit at the leg extension machine. Stretch both legs up. Start with 5 kg and lift the weight. Add 2.5 kg with every set. Beginners should not add weight more than 2.5kg for every set. Try 3 to 4 sets with 10 reps each. This should be followed by 3 to 4 sets of squat exercises. Squats These are really important. Do heavy squats. Prevent any kind of strain on your lower back. Stand on floor with feet apart equal to shoulder width. Carry a barbell on your back of your shoulders. Lower until your thighs are parallel to floor and then rise slowly. Do 3 to 4 sets with 10 reps. Increase weight with every rep and lift the highest weight in final set. You can also do the weight lunge exercises to increase your quad pump and shape.