Quads & Abs

Barbell Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 130kg x 6 reps (287lbs)

Leg Press:
1. 120kg x 15 reps
2. 200kg x 12 reps
3. 280kg x 10 reps
4. 320kg x 6 reps (705lbs)

Linear Hack Squat:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 80kg 10 reps
4. 100kg x 8 reps
5. 120kg x 6 reps (265lbs)

Iso Lateral Leg Extensions:
1. 20kg x 12 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 10 reps (110lbs)

LF Abdominal Machine:
1. 50kg x 30 reps
2. 65kg x 30 reps
3. 80kg x 20 reps (176lbs)

Hammerstrength Crunches:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps (45lbs)
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