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WEEK 2 / HYPERTROPHY DROP SETS

DAY 4 / LEGS - HAMSTRINGS, GLUTES & CALVES

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

DS: Dropset - Hit 12 reps, drop Shoot number by 20% & hit as many reps as possible, drop again by 20% & repeat

Set/Reps Exercise Tempo
4 x 8 Dumbell Step Ups 2.1.2
4 x 8 Barbell Stiffleg Deadlifts 2.1.2
4 x 8 Barbell Calve Raises 2.1.2
3 x 12 Kettle Bell Swing - DS 2.1.2
3 x 12 Seated Leg Curl - DS 2.1.2
3 x 12 Glute Cable or Kickback Machine - DS 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 4 x 8 = 90 sec rest
3 x 12 = 60 sec rest

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