Stretching

SETS

TIME

1

5min 0s

Straight Leg Deadlift

SETS

WEIGHT & REPS

1

40kg x 10 reps

2

40kg x 10 reps

3

40kg x 10 reps

4

40kg x 10 reps

Lying Leg Curl (Machine)

SETS

WEIGHT & REPS

1

30kg x 12 reps

2

35kg x 12 reps

3

40kg x 12 reps

4

40kg x 12 reps

Standing Leg Curls

SETS

WEIGHT & REPS

1

40kg x 12 reps

2

40kg x 12 reps

3

40kg x 12 reps

Single Leg Standing Calf Raise (Machine)

SETS

WEIGHT & REPS

1

30kg x 15 reps

2

40kg x 15 reps

3

45kg x 15 reps

4

60kg x 15 reps

Hip Abduction (Machine)

SETS

WEIGHT & REPS

1

35kg x 20 reps

2

40kg x 20 reps

3

45kg x 20 reps

Glute Kickback (Machine)

SETS

WEIGHT & REPS

1

25kg x 16 reps

2

30kg x 16 reps

3

35kg x 16 reps

4

40kg x 16 reps

Hip Thrust (Barbell)

SETS

WEIGHT & REPS

1

100kg x 12 reps

2

100kg x 12 reps

3

120kg x 12 reps

4

140kg x 12 reps

Crunch

SETS

REPS

1

20 reps

2

20 reps

3

20 reps

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To follow arthurhenrjque and track your own workouts, download Hevy for free.