Hamstrings, Calfs & Cardio

Stiff Leg Dumbbell Deadlifts:
1. 2x20kg x 20 reps
2. 2x25kg x 15 reps
3. 2x30kg x 10 reps
4. 2x35kg x 10 reps

ARX Lying Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 8 reps
4. 25kg x 8 reps

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

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 75kg x 8 reps

Smith Machine StandingbCalf Raises:
BW + 30kg x 300 reps

Treadmill inclination at 12%:
20 minutes
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