Abs, Shoulders, Hamstrings & Cardio

Hanging Knee-ups:
20, 25, 20 & 15 reps

LF Torso Rotation:
1. 25kg x 20 reps l/r
2. 45kg x 20 reps l/r
3. 65kg x 20 reps l/r
4. 85kg x 15 reps l/r

LF Abdominal Machine:
1. 45kg x 40 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 10 reps

Roman Chair Knee-ups:
15, 12, 12 & 10 reps

Machine Hack Overhead Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 6 reps

MTS Overhead Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 2t5kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps

ATX Lying Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 10 reps
2. 25kg x 8 reps
3. 25kg x 6 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Treadmill at 12% inclination:
25 minutes
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