Hamstrings & Calfs

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 8 reps

Seated Leg Curls:
1. 35kg x 29 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

ATX Leg Extensions:
1. 15kg x 12 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 30kg x 6 reps

Standing Calf Extensions:
1. 30kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 20 reps
4. 70kg x 18 reps

Seated Calf Extensions:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 45kg x 15 reps

LF Cakf Extensiins:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Bodyweight Standing Calf Raises:
110 reps
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