Hi 🙂 Since I was sick for majority of last week I decided to rest properly and start my week 4 this week instead. It started out fantastic with leg day yesterday ouch I could barley walk today hahaha. I guess i did a good job then 😀 Today was back and biceps, my arms feel like jello hehehe. I hope I can walk tomorrow, i feel the most of my soreness 2 days after. LOL
Yesterdays Leg Day 1
- 10 minute warmup run on the treadmill
- Leg Extensions: 15kg x 12, 20kg x 12, 20kg x 12
- Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 10kg x 12
- Dumbbell Lunge: 4kg x 12, 0kg x 24, 2kg x 20 ( half for each leg)
- Kettlebell One-legged Deadlift: 6kg x 24 x 3 (half for each leg)
- Seated Leg Curls: 20kg x 12 x 3
- Seated Calf Raise: 10kg x 12, 10kg x 12, 10kg x 15 (they finally got a real seated calf raise mashine at my gym)
- Seated Calf Raise: 7.5kg x 12 x 3 (did another set of seated calf raises instead of standing)
- Leg Press: 20kg x 10, 20kg x 10, 20kg x 7
- Thigh Abductor: 15kg x 13, 20kg x 12, 20kg x 12
- Thigh Adductor: 15kg x 15, 20kg x 12, 20kg x 12
- 5 minute  run on the treadmill
- Streching
Todays Back & Biceps Day 2
- 5 minute warmup run on the treadmill
- Hammer Strength Lat Pul: 20kg x 12, 25kg x 12, 25kg x 12
- Wide_Grip Lat Pulldown: 25kg x 10, 20kg x 12, 25kg x 12
- Seated Cable Rows: 15kg x 12, 15kg x 12, 20kg x 6
- Bent Over Two-Arm Long Bar Row: 10kg x 12 x 3
- Hyperextensions (Back Extensions): 12, 12, 10
- Barbell Curl: 10kg x 12, 7.5kg x 12, 7.5kg x 10
- Incline Dumbbell Curl: 3kg x 12, 4kg x 10, 3kg x 12
- Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 12, 3kg x 24
- Crunches: 15 x 3
- Oblique Crunches: 20, 20, 24
- 5 minute run on the treadmill
- Streching
Good night 🙂