Regeneration personal training

Day FOUR! QUADS, HAMSTRINGS, ABS * WEEK ONE

EXERCISES SETS REPS Kg Kg Kg Kg Kg

Hamstrings
Romanian deadlift 4 8to12 1 WARMUP SET 8 TO 12 REPS, 3 SETS 8TO12 REPS, 60 SEC REST

Lying leg curling 3 8to12 60 SEC REST

Seated leg curl 5 12 60 SEC REST

Quads
Barbell squat 4 Mix 1 WARMUP SET 10TO15 REPS, 3 SET OF (14TO16)(10TO12)(6TO8) REPS, LAST SET TO FAILURE, 60 SEC REST

Leg press 3 10to12 60 SEC REST

SS Leg extension 3 12to15 NO REST!

SS Jumping lunges 3 12to15 30 SEC REST BETWEEN SUPERSET

Abs / CORE GOAL

Toes toucher 4 30 s e c 10 SEC REST

Heel toucher 4 30 10 SEC REST

Ball russian twist 4 30 s e c 10 SEC REST

Cable twist L + R 3 20 10 SEC REST

Leg holding 4 30 s e c 10 SEC REST

OTHER EXERCISES
WARM UP: WARM UP TREADMILL 5 MIN HILL 1% - SPEED FROM 5 INCREASING TO 10

COOL DOWN: STRETCHING

CARDIO:

ABS:

CORE:

NOTES: