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Description

In week 4, we go from 3 full body workouts to 4 split workouts: Lower body strength, lower body Hypertrophy, upper body strength and upper body hypertrophy. As always, do a proper warm up and a gentle cool down


Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps
Rest
Rest
1 minute
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
8 reps
Rest
Rest
1 minute
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
1 minute

Set 2: 5 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Hyperextension 
Weights: Light
Effort: Moderate
Hyperextension 
10 reps
Rest
Rest
30 seconds
Calf Raise
Effort: Moderate
Calf Raise
15 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Hyperextension 
Weights: Heavy
Effort: Very Hard
Hyperextension 
8 reps
Rest
Rest
30 seconds
Calf Raise
Effort: Very Hard
Calf Raise
20 reps
Rest
Rest
1 minute

Set 5: 1 round
Leg Press
Weights: Moderate
Leg Press
12 reps
Rest
Rest
1 minute
Leg Press
Weights: Heavy
Leg Press
8 reps
Rest
Rest
1 minute
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
1 minute
Leg Press
Weights: Light
Leg Press
15 reps
Rest
Rest
1 minute

Set 6: 4 rounds
Leg Curls
Leg Curls
10 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Cable Pullthrough
Weights: Moderate
Effort: Vigorous
Cable Pullthrough
12 reps
Rest
Rest
1 minute

Workout Discussion

15 Jul
thanks Jenn and Leo🖐
15 Jul
Hi, Uncle Heiko. Have a Happy start to the week :D
14 Jul
Hi Heiko!

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