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WEEK 4 /HYPERTROPHY SUPER-SETS

DAY 2 / LEGS & QUADS

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

Super set:1 exercise straight to next

Set/Reps Exercise Tempo
3 x 10 + 10 Leg Press Machine - Dumbell Jump Squats 2.1.2
3 x 10 + 10 Leg Extension - Dumbell Squats 2.1.2
3 x 10 + 10 Barbell Split Squats + Double Kettlebell Front Squats 2.1.2
3 x 10 + 10 Single Leg Press - Jumping Dumbbell Lunges 2.1.2
3 x 10 + 10 Dumbell Lunges - Kettlebell Goblet Squat 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 60 sec

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