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