Hams & Calfs

ATXying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 15 reps
4. 25kg x 10 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 6 reps

DRAX (leg press) Calf Horizontal Extensions:
1. 35kg x 30 reps
2. 50kg x 30 reps
3. 65kg x 20 reps
4. 80kg x 15 reps

LF Calf Extensions:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 18 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Standing Cf Raises (pendelum squat):
1. 40kg x 20 reps
2. 65kg x 20 reps
3. 90kg x 15 reps
4. 90kg x 15 reps
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