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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

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