WEEK 5 / ISOLATERAL & HYPERTROPHY

DAY 4 / LEGS -HAMSTRINGS, GLUTES & CALVES

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

Set/Reps	Exercise	Tempo
3 x 10	Single Leg Curl Machine	2.1.2
3 x 10	Cable Glute Kickback	2.1.2
3 x 10	Dumbbell Step Ups with Knee Raise	2.1.2
4 x 12	Dumbell Stiffleg Deadlifts	2.1.2
4 x 12	Glute Press Down (on assisted pull up/dip machine)	2.1.2
4 x 12	Leg Press or Hack Squat Calve Raises	2.1.2

Cardio:30 Minutes LISS Cardio

Rest: 5 x 5 - 3 min rest
3 x 10 - 60 sec rest