Arm Blaster

Zwift - Group Ride: Pineham Velo Weds Zwift Ride on Chasing the Sun in Makuri Islands

Zwift - Southern Coast Cruise in Watopia

Strength training: Legs

Zwift - Endurance Building Blocks on Loch Loop in Scotland

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Standing Calf Raise
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 

Deadlift (Barbell)
Set 1: 50 kg x 8 
Set 2: 40 kg x 8 
Set 3: 40 kg x 8 

Good Morning (Barbell)
Set 1: 40 kg x 6 

Box Jump
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 

Walking Lunge (Dumbbell)
Set 1: 24 kg - 10m
Set 2: 24 kg - 10m
Set 3: 24 kg - 10m

Seated Leg Curl (Machine)
Set 1: 50.8 kg x 12 
Set 2: 50.8 kg x 12 
Set 3: 55.8 kg x 9 

Reverse Lunge
Set 1: 12 reps 
Set 2: 12 reps 
Set 3: 12 reps 

Farmers Walk
Set 1: 40 kg - 20m
Set 2: 40 kg - 20m
Set 3: 40 kg - 20m

Leg Extension (Machine)
Set 1: 40.8 kg x 10 
Set 2: 50 kg x 10 
Set 3: 40.8 kg x 10 


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Lee Kerner

Strength training: Legs

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Arm Blaster

Zwift - Group Ride: Pineham Velo Weds Zwift Ride on Chasing the Sun in Makuri Islands

Zwift - Southern Coast Cruise in Watopia

Strength training: Legs

Zwift - Endurance Building Blocks on Loch Loop in Scotland

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