Hamstrings, Shoulders, Calfs, Abs & Cardio.

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

Seated Leg Curls:
1. 32kg x 30 reps
2. 40kg x 25 reps
3. 47kg x 20 reps
4. 55kg x 15 reps

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Machine Laterals:
1. 15kg x 30 reps
2. 20kg x 30 reps
3. 25kg x 20 reps
4. 30kg x 15 reps

Bodyweight Standing Calf Raises:
300 reps
(Plus an extra 20 reps for in case I miscalculated)

Lying (bench) Leg Raises:
30, 30, 20 & 20 reps

Hanging Leg Raises:
4 x 10 reps

Cabke Crunces:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg 15 reps

2 x 30 minutes of Cardio
#blog #Bodybuilding #Fitness