ARMS/CALVES/ABS 22/01/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x45kg
Cable curls 4x12x31,5kg

Superset 2:
Lying db extensions 4x15x16kg
Machine preacher curls 4x12x40kg

Superset 3:
Dips machine 4x15x120kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
50kg x 15, 12, 10, 9

Hanging leg raises
4 x failure