28th 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 5 sets of 10 stripset 50kg x 10
Cybex Squat press
5 sets of 15 – 5 plates – feet as low and wide as possible
lying curls DB – 25kg x 6-10 for 5 sets
superset
Hex Bar Deadlifts – 3 plates per side – 10 reps
Adductors – 5 x 20reps
–> STRETCHING
