1. Squat: 8x, 8x, 6x 6x
2. Dumbbell squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 18x, 15x, 15x
5. Bench bridge: 15x, 15x, 12x, 12x
6. Leg curl: 20x, 20x, 18x, 15x
7. Rope crunch: 10x, 10x, 10x (30s rest)
8. Hanging leg raise: 15x, 15x, 12x (30s rest)
9. Oblique crunch: 20x, 18x, 15x (each side, no rest)
Today i forgot about the pain in harmstring (left leg) but still, weight selection was carefully picked. I feel a bit sore.
Saturday & Sunday are rest day!
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