13th July
5am micro bootcamp
Superset:
Push up: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10
Bent over row: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10
7 minute AMRAP:
Sit ups x 10
Crunches x 20
Lying leg raise: 10
Kettlebell swing x 10
7am - gym
Leg extensions:
4 x 25 reps
6 x 25 reps
8 x 22 reps
10 x 20 reps
12 x 10 reps
14 x 10 reps
16 x 10 reps
Box squat:
135 x 10 reps
225 x 10 reps
315 x 10 reps
Single leg extensions:
3 sets: 4 plates x 10 reps per leg
Front squat: ass to calves
3 sets: 135 lbs x 8 reps each
Lying leg curl:
6 plates x 20 reps
6 plates x 15 reps
6 plates x 15 reps
8 plates x 13 reps
8 plates x 11 reps
Superset:
S1:
Calf press on leg press station: 180 x 20
Bodyweight-only donkey calf raise x 15
S2:
Calf press on leg press station: 270 x 15
Bodyweight-only donkey calf raise x 10
S3:
Calf press on leg press station: 360 x 10
Bodyweight-only donkey calf raise x 10
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