5-25-12

Hammies

Week
Seated leg cur/warm3X 40x2, 50 working3X 90, 100, 120 reps 15,14,14

Standing 1 leg curl(ss)/working3X 15 reps 15,15,15
Butt raise(ss)/working3X 60, 70 reps 15,15,15

Laying leg curl/working3X 100 reps 15,15,
Seated calf machine/working3X 150/90, 140/90x2 reps 18/10, 20/10, 15/14

Deads/warm2X 135, 225 working2X 315, 405 reps 15,5

15mins incline walk pre 15mins bike post