Preacher Curls: 3 sets to failure with 15 seconds rest, a 50-second negative on last rep
Hammer Curls: 1 set of 10-20 reps
Seated Calf Raises: 1 set of 10-12 reps, 5 seconds up, pause for 15 in stretched position
Lying Leg Curls: 1 set of 15-30 reps
Smith Squats: 1 heavy set of 6-10 reps with 3-5 minute rest, 20 window makers, 50-second deep stretch
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