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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