Day 10 – 21/01/2015

Day 10 – 21/01/2015

Training Focus
Legs
Glutes
Calves
Abs

Exercises – 45 Minutes
a. Smith Squat – 20 / 16 / 12
a. Squat Jumps with Bench – 45 seconds
b. Hungarian Deadlift – 16 / 12 / 10
b. BB Glute Bridge – 16 / 12 / 10
b. Prone Hold Get Ups (each side) – 30 seconds
c. Leg Extension – 16 / 12 / 8 + 8 + 8 drop
c. Lying Hamstring Curls – 16 / 12 / 8 + 8 + 8 drop
d. Calf Raises (standing) – 20 / 16 / 12
d. Calf Raises (seated) – 20 / 20 / 20

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

Cheers for reading and I hope you are achieving your dreams,

Davey

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