ETK E (backoff)

Left knee. Weak. 16 kg, half volume.

"Squats will make a bigger change in your physique then anything else"

"Squats 3 sets of 20 reps, 120" rest between sets
Stiff-leg deadlifts 3 sets of 10 reps, 120" rest between sets
Rest 5 minutes
Dumbbell lunges 4 sets of 12 reps, 90" rest between sets
Hanging crunches 4 sets, 90" rest between sets"