3 Day Classic - Back & Biceps

3 Day Classic - Chest, Shoulders & Triceps

3 Day Classic - Legs & Core

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Squat (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 40 kg x 10 
Set 3: 50 kg x 10 
Set 4: 60 kg x 10 

Leg Press Horizontal (Machine)
Set 1: 50 kg x 10 [Warm-up]
Set 2: 100 kg x 10 
Set 3: 100 kg x 10 
Set 4: 100 kg x 10 

Calf Press (Machine)
Set 1: 50 kg x 10 [Warm-up]
Set 2: 100 kg x 12 
Set 3: 100 kg x 12 
Set 4: 100 kg x 12 

Leg Extension (Machine)
Set 1: 50 kg x 10 
Set 2: 60 kg x 10 
Set 3: 60 kg x 10 

Seated Leg Curl (Machine)
Set 1: 60 kg x 10 
Set 2: 60 kg x 10 
Set 3: 70 kg x 10 


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Kieran Sheppard

3 Day Classic - Legs & Core

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3 Day Classic - Back & Biceps

3 Day Classic - Chest, Shoulders & Triceps

3 Day Classic - Back & Biceps

3 Day Classic - Legs & Core

3 Day Classic - Chest, Shoulders & Triceps

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