LOWER 1

EXERCISE SETxREP REST NOTE

front squat 4x6 2'
stiff-leg deadlift 4x8 1’30”
standing leg curl 5x10 1’
adductor machine 3x12 45”
standing calf 3x8 1’
sitting calf 4x12 1’
leg raises 4x10 45”

UPPER 1
EXERCISE SETxREP REST NOTE
pull-up 4x6 2’
upright row 4x8 1’30”
pulley 4x10 1’
db shoulers press 3x10 1’
pull-down 4x12 45”
cable cross-over 4x12 45”
rear raises 4xmax 20”
dip 4xmax 1’
sitting calf 3x8 1’
standing calf 3x15 1’

LOWER 2
EXERCISE SETxREP REST NOTE
back squat 6x6 2'
stiff-leg deadlift 4x8 1’30”
leg extension 5x10 1’
abductor machine 3x12 45”
leg raises 3x10 45”
plank 3x45” 45”

UPPER 2
EXERCISE SETxREP REST NOTE
military 4x6 2'
row 4x8 1’30”
db chest press 4x10 1’
pull-up 3xmax 1’
db lateral raises 4x12 45”
frontal raises 3xmax 20”
db hummer curl 4x10 45”
standing calf 4x6 1’
sitting calf 3x20 1’
plank 4x45” 45”