Hams, Calfs & Cardio

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 47kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

2 x 30 minutes of steady state cardio.
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