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Monday, 3 Aug 2026
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Strength
Week 10 · Month 3
Lower Body (Glute & Hamstring Focus)
Keep form strict on RDLs to protect lower back
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Romanian Deadlifts
4 sets x 8 reps
Last (Mon, 20 Jul): warmup 8x90kg 8x90 9x90kg 8x100kg
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Leg Press
4 sets x 10 reps
Last (Mon, 20 Jul): 15x110 10x125 10x125
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Lying Leg Curl
3 sets x 10 reps
Last (Mon, 20 Jul): 13x57,5 10x57,5 8x57,5
✓
Calf Raises
4 sets x 12 reps
Last (Mon, 20 Jul): 15x35 15x35 15x35
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Planks
3 sets x 75 secs
Last (Mon, 22 Jun): 65sec 10 roll forward 65sec 10 roll forwards 60 sec
Feel
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