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WEEK 3 / ENDURANCE

DAY 4 / LEGS - HAMSTRINGS, GLUTES & CALVES

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

Set/Reps Exercise Tempo
5 x 20 Bodyweight Hip Thrust 1.1.1
5 x 20 Seated or Laying Leg Curl 1.1.1
5 x 20 Cable Glute Kick Back 1.1.1
5 x 20 Cable Rope Deadlift 1.1.1
5 x 20 Glute Press Down (on assisted pull up/dip machine) 1.1.1
5 x 20 Reverse Adductor Glute Press 1.1.1
5 x 20 Barbell Step Ups 1.1.1
5 x 20 Dumbell Calve Raises 1.1.1

Cardio: 30 Minutes LISS Cardio

Rest: 30 sec rest

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