Hams, Delts & Calfs

Lying Leg Cus:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 27,5kg x 6 reps

Machine Hack (Pendelum Squat) Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 6 reps

Dumbbell Laterals:
1. 7kg x 20 reps
2. 8kg x 15 reps
3. 9kg x 15 reps
4. 10kg x 10 reps

Overhead Dumbbell Presses:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Went to the park after to get some short sprints in for explosivity.
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