11/4/16

11/4/16
 Weigh in: 50.1kg

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Warm up: Incline walk for 10 minutes

Squats
1) Warm up 20kg, 3x10
2) 47.5kg, 5x5

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(Supersets)

Bulgarian split squats
1) 10kg, 4x12

Straight leg deadlifts
1) 17.5kg 4 x 12

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Leg extension (Both legs)
1) Warm up 11kg 1 x 15
2) 35kg, 3 x 12

Leg extension (One leg)
1) 11kg, 3 x 12

Hamstring curls (Both legs)
1) Warm up 1 x 15
2) 3rd weight, 3 x 12

Hamstring curls (One leg)
1) 1st weight, 3 sets, 1st set at 8 reps, 2nd set at 7, 3rd set at 5-6

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Cable kickbacks
1) Warm up 6kg, 1 x 12
2) 14 kg, 3 x 12
3) 18 kg, final set x 12

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(Supersets)

Glute kick backs
1) 25kg, 3 x 12

Side glute kick outs
1) 18kg, 3 x 12

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10 minutes fast jog at speed 9

Cool down incline walk at speed 5

Stretches