12th March 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 + 6,5kg x 5 sets of 10 stripset 49,5+ 6,8kg x 10
Cybex Squat press
5 sets of 15 – 5 plates + 5kg – feet as low and wide as possible
Hex Bar “Squatlifts” – 3 plates per side + 2,5kg – 10 reps x 5
lying DB curls – 5 sets 6-10 reps – 45 sec. rest
Adductors – 5 x 15reps
–> STRETCHING
