SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


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

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


QUAD
leg ext 4x20 50kg