18-Nov Mix

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Hammer curls 3sets 8*/8/6-8

Working weight: 15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Face pulls 3x15-20

Working Weight: 12.5

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg