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WEEK 1 / HYPERTROPHY

DAY 4 / LEGS - HAMSTRINGS, GLUTES & CALVES

Warm up: 5 minutes cardio + 2 light warm up sets of first exercise

Set/Reps Exercise Tempo
3 x 10 Seated Leg Curl 2.1.2
3 x 10 Smith Machine Hip Thrust 2.1.2
3 x 10 Dumbbell Step Ups 2.1.2
4 x 12 Dumbbell Stiffleg Deadlifts 2.1.2
4 x 12 Glute Press Down (on assisted pull up/dip machine) 2.1.2
4 x 12 Dumbbell Calve Raises 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 60 sec

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