Day 3 New program. Hamstrings, Calves and triceps

Hamstrings

1.  Good Mornings
     Bar of 10kg
     4 sets of 25  (really watch your form to do this correct!)

2.  Romanian deadlift
     Bar(10kg) + 15kg
     4 sets of 15 (watch correct form!)

3.  Stiff leg deadlifts
     Bar(10kg) + 10 kg
     4 sets of 15

Calves

4.  Standing calf raises with dumbbell
     10kg dumbbell
      4 sets of 12 on each calf


5.  Calf raises on leg press machine
     18kg
     3 sets of 15 with toes pointed together, outward and inward.

Triceps

6.  Tricep dips machine. 
     50kg
     4 sets of 15

7.  Overhead  cable rope extensions.
     15kg
     4 sets of 15

8.  Tricep push downs with cable rope
     15kg
     4 sets of 15

9.  Overhead dumbbell extension
     3kg
     4 sets of 15 each tricep