Professional Documents
Culture Documents
Wednesday (Legs 1)
Front Squat 10, 5x3
Back Squat 10, 5x3
Good Mornings 15, 12, 10
Leg Extensions 15, 12, 20
Leg Curls 15, 12, 20
Rotary Calf 10x5
Calf Raises 10x5
Tibilalis Anterior 10x3
Stairway to Hell 15x12
Glut Bridges 10x3
Vacuums 10x3
*Ab Circuit
Diet
Calories 2200
Protein 35%, 193g
Carb 45%, 248g
Fat 20%, 49g