In fact, dedication doesn't always looks like this, but it has a motivational purpose.

Deads, Hams & Calfs.

Deadlifts:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg x 8 reps
4. 120kg x 6 reps
5. 140kg x 1 rep

Seated Leg Curks:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
4. 55kg x 6 reps

Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 25 reps
3. 50kg x 20 reps
4. 60kg x 15 reps

Standing Calf Raises:
1. 60kg x 20 reps
2. 80kg x 18 reps
3. 90kg x 15 reps
4. 100kg x 15 reps

Seated Calf Extensions:
1. 55kg x 30 reps
2. 75kg x20 reps
3. 95kg x 15 reps
4. 105kg x 15 reps
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