Week Four: The Chase

Exercise SetsxReps Weight

Legs

Leg Extensions 4x15 31 kg
Femoral Curls 4x15 25 kg
Hack Squats 4x15 25 kg
Leg Press 4x15 60 kg
Adductor 4x15 6 plates
Abductor 4x15 9 plates
(Flat Press) 4x15 10 plates
Calve Raises 4x15 50 kg

Chest/Biceps/Triceps

Bench-press 1x30 bar; 4x12 30 kg
Pec-Dec 4x12 17 kg
Incline Dumbbell Presses 4x12 8 kg
Pec Dumbbell Flies 4x12 1.5 kg
Dumbbell Curls 4x12 8 kg
Dumbbell Extensions 4x12 10 kg
Standing Bicep Lift 4x12 2.5 kg
Cable Extensions 4x12 31 kg
Hammer Curl 4x12 7 kg

Back & Shoulders

Dumbbell Row 4x12 12 kg
T-Row 4x12 1 plate
Cable Row 4x12 31 kg
Pull-Downs, Behind the Neck 4x12 24 kg
Dumbbell (shoulder) Presses 4x12 8 kg
Dumbbell Raises 4x12 4 kg
Front Raises 4x12 6 kg
Lateral Raises 4x12 6 kg
Dumbbell Shrugs 4x12 13 kg
Chin-Rows 4x12 24 kg