THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg

ABDUCTOR ADDUCTOR
Abductor 3x12 63-70-70kg
Adductor 3x15 104kg

CALVES
4x15 154kg

GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg


QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate

what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling