Front Squat Stiff Legged Deadlift Lunges Leg Extensions Leg Curls* Standing Calf Raises Seated Calf Raises Ab roller Hanging Leg Raises
8-10 8-10
3-4 3-4
Rest (in minutes) 1,5-2 1,5-2
10-12 10-15
2-3 2-3
1-1,5 1
Pause 10-15
At 3
bottom 1
15-25
3
1
MAX 10-15
4 4
1-1,5 1
* Rest Pause Technique: -‐ Pick a weight that you can perform 8 reps with. (should be heavy) -‐ Take 10-‐20 seconds rest -‐ Drop the weight by 50% -‐ Perform another 8 reps, but pause at the top/bottom of the movement depending on the exercise for 1 second. -‐ Take 1 minute rest -‐ Repeat the above 2 times. (So 3 drop sets in total) -‐ After having done this cycle, pick the weight that you were able to do paused and perform as many reps as possible for 1 set (not paused)
