WEEK 4 / HYPERTROPHY SUPER-SETS

DAY 4 / LEGS - HAMSTRINGS, GLUTES & CALVES

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	Glute Press Down (on assisted pull up/dip machine) + Dumbbell Step Ups	2.1.2
3 x 10 + 10	Cable Glute Kickback + Kettbell Swings	2.1.2
3 x 10 + 10	Cable Rope Stifflieg Deadlift + Kettlebell Sumo Goblet Squats	2.1.2
3 x 10 + 10	Seated Leg Curl + Stiffleg Dumbbell Deadlifts	2.1.2
3 x 10 + 10	Smith Calve Raises + Seated Bench Plate Calve Raises	2.1.2

Cardio:30 Minutes LISS Cardio

Rest: 60 sec