Choose one of the exercises to work through the entire quadriceps muscle: Leg Extension sitting (3-4 approach, 10-12 repetitions)Sissy squats (3-4 approach, 10-12 repetitions)Then select one of the following exercises:Back squat rack in a narrow (3-4 approach, 10-12 repetitions)Front squat (3-4 approach, 10-12 repetitions)Then select one of the exercises for accented impact adductor:Hack-squat with feet placed in front of the body (3-4 approach, 10-12 repetitions)Hack-squat with feet under hips (3-4 approach, 10-12 repetitions)The leg press with high-Feet (3-4 approach, 10-12 repetitions)The leg press with low-Feet (3-4 approach, 10-12 repetitions)And finish the series on the adductor focused study of the popliteal muscle:Flexion of the legs while sitting (3-4 approach, 10-12 repetitions)Successful you workout and beautiful body, and friends.Literature:Per Tesch. Bodybuilding for all. - Moscow: Publishing House of Penguin Books, 2002. 160s., Illus.