Hams/Calfs/Biceps & Posterior Delts
Deadlifts:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
5. 120kg x 3 reps
6. 140kg (308lbs) x 2 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg (209lbs) x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 8 reps
4. 47kg x 6 reps
ATX Leg Extensions:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 10 reps
Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps
Toe Presses (leg press):
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x (220lbs) 18 reps
LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg (143lbs) x 15 reps
4. 75kg (165lbs) x 15 reps
Supersets Preacher (machine) Curls & Reversed Pecdeck:
1. 20kg x 20 reps & 25kg x 15 reps
2. 25kg x 20 reps & 32kg x 15 reps
3. 32kg x 15 reps & 40kg x 15 reps
4. 40kg (88lbs) x 10 reps & 47kg (103lbs) x 15 reps
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 10 reps
4. 12,5kg (27lbs) x 10 reps
Dumbbell Concentration Curls:
1. 7kg x 20 reps
2. 8kg x 20 reps
3. 9kg x 15 reps
4. 10kg (22lbs) x 12 reps
Stretching of the Abductors & Hip Flexors:
10 minutes
#blog #bodybuilding #fitness
