Hams, Chest, Core & Cardio

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 15 reps
3. 40kg x 12 reps

Seated Leg Curls:
1. 25kg x 25 reps
2. 40kg x 25 reps
3. 55kg x 15 reps

Leg Extensions:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps

LF Chest Press:
1. 45kg x 25 reps
2. 65kg x 15 reps
3. 85kg x 10 reps

Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 6 reps

Hyper Extensions:
4 x 10 reps

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds

Superman L/R:
4 x 10 seconds

Stretching of the lower back:
5 minutes

Hanging Reverswd Crunches:
15, 15, 10 & 10 reps

2 x 30 minutes of Low Intensity Cardio
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