SATURDAY
LEGS

HAMS
lying ham 3x12 32-36-41kg
standing ham on lying 3x10 32kg
standing ham on ext 3x10 32-39-45kg

Abductor 3x12 104kg
adductor 3x20 104kg

Quad focus
leg ext 3x15 66-79-79-86kg

Leg press
^upper close 2x15 300kg
^lower legs close 2x15 150-200kg
wide stance 2x15 200kg

Bulgarians on plank 2x15 12kg


Calves
Smith 4x15

GLUTES
glute bridge smith 3x12 90kg
db in between leg 2x12 30kg
db stiff 2x12 30kg

Amazing session and go finally have zero knee pain it’s amazing my shoulder is 95 healed too bpc157 crazy at healing