Shoulders, Hamstrings & Calfs
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 20kg x 10 reps
5. 22kg x 8 reps
Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 8 reps
Machine Hack Front Press:
1. 25kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps
Machine Laterals:
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 10 reps
Power Hamstrings Curls:
4 x 15 reps
Lying Iso Lateral Leg Curls:
1. 10kg x 15 reps
2. 14kg x 15 reps
3. 20kg x 12 reps
4. 30kg x 6 reps
Stiff Legged Dumbbell Deadlifts:
1. 16kg x 15 reps
2. 18kg x 15 reps
3. 20kg x 15 reps
4. 22kg x 15 reps
Calf Extensions (Leg Press):
1. 40kg x 40 reps
2. 80kg x 30 reps
3. 120kg x 20 reps
4. 160kg x 18 reps
Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 17 reps
Cf Extensions inear Hack Squat):
1. 40kg x 18 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 80kg x 15 reps
#blog #BodyBuilding #Fitness
@s1m0n4 How long does 'what' takes? Can you be more specific?
@sergeant the workout. It's a lot of reps, depending on your recovery time it could easily take you 2 hours
@s1m0n4 My workouts usually take somewhere between 60-90 minutes. I keep my recovery between the sets limited to 30-60 seconds, so I workout on a high gear.
@s1m0n4 I don't like to waste time in the gym. I'm trying to cause as much trauma in the shortest amount of time. I often joke that the faster I train the sooner I can enjoy my coffee. ☕😆
Oh, and about the high reps. A rep range between 6-10 just doesn't cut it anymore. My body isn't too impressed with that. Did that for years but the high rep range gives me a better pump, more hypertrophy and way more satisfaction.
@sergeant higher reps build endurance too! I'm all for it 😉
@sergeant how long does it take you ?