Calfs & Hamstring.
(Leg Press) Calf Extensions:
1. 55kg x 40 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 15 reps
Seated LF Calf Extension Machine:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 20 reps
4. 75kg x 20 reps
Seated Calf Raises:
1. 30kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps
Standing Iso Lateral Calf Raises (with a dumbbell) L/R:
1. 10kg x 20 repps
2. 10kg x 20 reps
3. 16kg x 18 reps
4. 16kg x 15 reps
Bodyweight Standing Calf Raises:
100 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 15 reps
ATX Lying Leg Curls:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 8 reps
4. 30kg x 8 reps
Drax Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
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