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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

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