Hamstrings, Shoulders, Calfs & Cardio.
Iso Lateral Lyingeg Curls:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. 30kg x 6 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5mg x 15 reps
3. 50kg x 15 reps
4. 57,5kg x 15 reps
5. 65kg x 10 reps
6. 72,5kg x 10 reps
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 22kg x 10 reps
5. 22kg x 10 reps
6. 22kg x 8 reps
Dumbbell Laterals:
1. 6kg x 20 reps
2. 8kg x 20 reps
3. 10kg x 15 reps
4. 12kg x 10 reps
5. 14kg x 8 reps
6, 12kg x 10 reps
7. 10kg x 15 reps
8. 8kg x 20 reps
Bodyweight Standing Calf Raises:
300 reps
Seated Calf Extension:
1. 50kg x 30 reps
2. 57,5kg x 25 reps
3. 65kg x 20 reps
4. 80kg x 20 reps
Treadmill at 12% inclination:
25 minutes
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