Biceps / Quads / Calves

Leg extensions

3x10-15 1:3:2:0

Heels elevated dumbbell squat goblet squat / Dumbbell curl / Smith calf raise

3x10-12 1:0:2:1 / 3x10-12 1:2:2:1 / 3x10-15 1:2:2:3

Hack squat / Cable cross body hammer curl / Seated calf raise

2x10 1:1:2:0 / 3x12-15 1:2:2:0 / 3x12-15 1:2:2:3

#4050minutes