Exercise Sets Reps
(50&bent grip bar) x (10,10,10) Barbell curl 1 20-30 RP
35 x (10, 10) (per arm) Hammer curl 1 11-20 SS
290x12&"top flexes" Standing calf raise 1 10-12 SS*
100x5,5,5,5 Glute-ham raise 1 15-20 RP
200x10, 260x10, 290x10 Leg press 2 4-8 SS +WM
* Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep.
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