THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127

45 min fasted cardio