Quads & Calfs

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 10 reps

Reversed Hack Squat:
1. 50kg x 15 reps
2. 100kg x 10 reps
3. 150kg x 8 reps
4. 150kg x 6 reps

Barbell Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 difficult reps

Leg Extensions:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 8 reps
4. 85kg x 8 reps

Seated Horizontal Toe Presses:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Standing Calf Raises:
1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 15 reps
4. 80kg x 15 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 15 reps
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