WEDNESDAY
HAMSTRING ABDUCTOR ADDUCTOR

HAMSTRING
standing ham curl 3x12 39-45-45kg
high leg press pin 3x12 120kg
stiff bb 2x10 170-180kg
lying hamstring curl 3x15-12 50-59-59kg



ABDUCTOR ADDUCTOR
Abductor 3x10 63-70-70kg
Adductor 3x12 90-104-104kg

CALVES
hack 4x15 120kg

Glute abs 1 hour fasted cardio 20 min post W stairs