Safety Bar Squats
(Single leg) Leg curls
3sets (8-10reps):2min rest
(Single leg) Leg extensions
3sets (8-10reps):2min rest
DB incline biceps curls (with pause)
3sets (10-15reps):2min rest
DB concentration curls (with pause)
3sets x (10-15reps):2min rest
DB hammer curls (with pause)
3sets x (10-15reps):2min rest
DB side raises (with pause)
3sets x (10-12reps): 2min rest
Side-laying row&fly
3sets x (10-12reps): 2min rest
Terminal calf extensions (with pause)
3sets x (10-15): 2min rest
Weighted plank
3sets x (30-60sec): 30sec rest
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9 сен 2024