22nd February 2019
calves and legs:
Superset of legpress calves and standing calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
seated curls (Cybex)
67,5 + 2,3kg x 3 sets of 11 strip on last set 50kg x 10
Deadstop reps
Smith Squat – 2 plates x 21, 3 plates x 10, 3.5 plates x 6, 4 plates x 3 x 3
Cybex Squat press
5 sets of 20 – 5 plates
lying curls DB – 25kg x 6 for 5 sets (clusters – 30 sec. rest)
Adductors – 5 x 15reps
–> STRETCHING!
