(4 DAY SPLIT) DAY 4 - BACK, CALVES AND ABS | Next Level Gym

DEADLIFT

Set 1 – 12-14 reps

Set 2 –  10-12 reps

Set 3 –  8-10 reps

Set 4 –  8-10 reps

BENTOVER BARBELL ROWS

Set 1 – 14-16 reps

Set 2 – 14-16 reps

Set 3 – 14-16 reps

LAT PULL DOWN

Set 1 – 10-12 reps

Set 2 – 10-12 reps

Set 3 – 10-12 reps

Set 4 –  10-12 reps

SEATED V BAR ROW - Burn

Set 1 – 20 reps

Set 2 – 20 reps

Set 3 – 20 reps

STANDING CALVE RAISE MACHINE

Set 1 – 20 reps

Set 2 – 20 reps

Set 3 – 20 reps

MOUNTAIN CLIMBERS

Set 1 – 10-20 reps each side

Set 2 – 10-20 reps each side

Set 3 – 10-20 reps each side

SIT UPS

Set 1 – 10-20 reps

Set 2 – 10-20 reps

Set 3 – 10-20 reps

LEG RAISES

Set 1 – 10-20 reps

Set 2 – 10-20 reps

Set 3 – 10-20 reps

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