Post #3650054

Cardio, Shoulders, Calfs & Hamstrings. Machune Laterals: 1. 10kg (22lbs) x 40 reps 2. 15kg (33lbs) x 30 reps 3. 20kg (44lbs) x 30 reps 4. 25kg (55lbs) x 25 reps 5. 32kg (71lbs) x 20 reps 6. 39kg (86lbs) x 10 reps LF Shoulder Presses (stack): 1. 25kg (55lbs) x 20 reps 2. 35kg (77lbs) x 15 reps 3. 45kg (99lbs) x 10 reps 4. 45kg x 10 reps 5. 55kg (121lbs) x 6 reps 6. 55kg x 6 reps Horizontal Calf Press: 1. 65kg (143lbs) x 30 reps 2. 85kg (187lbs) x 30 reps 3. 105kg (231lbs) x 20 reps 4. 125kg (276lbs) x 20 reps 5. 145kg (320lbs) x 20 reps 6. 165kg (364lbs) x 15 reps StandingvCalf Raises: 1. 55kg x 20 reps 2. 95kg (209lbs) x 20 reps 3. 105kg (231lbs) x 18 reps 4. 115kg (254lbs) x 15 reps 5. 115jg x 15 reps 6. 115kg x 15 reps Seated Calf Machine: 1. 20kg (44lbs) x 20 reps 2. 40kg (88lbs) x 20 reps 3. 50kg (110lbs) x 15 reps 4. 60kg (132lbs) x 15 reps Stiff Leg Dumbbell Deadlifts: 1. 15kg (33lbs) x 20 reps 2. 20kg (44lbs) x 15 reps 3. 25kg (55lbs) x 10 reps 4. 30kg (66lbs) x 10 reps Iso-lateral Leg Curls: 1. 10kg (22lbs) x 15 reps 2. 15kg (33lbs) x 10 reps 3. 20kg (44lbs) x 10 reps 4. 20kg x 10 reps Seated Leg Curls: 1. 25kg (55lbs) x 20 reps 2. 40kg (88lbs) x 15 reps 3. 55kg (121lbs) x 12 reps 4. 70kg (154lbs) x 6 reps #blog