Hamstrings, Calfs & Triceps.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg x 8 reps

Standing Iso Lateral Leg Curls L/R:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 10 reps

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

Stiff Leg Deadlift:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Lying Iso Lateral Leg Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 6 reps
4. 27,5kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

Triceps Extensiins (push down):
1. 20kg x 30 reps
2. 25kg x 30 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
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