Abs, Hamstringss, Calfs & Cardio

Planking:
1. 120 seconds
2. 90 seconds
3. 60 seconds
4. 60 seconds

Cable Crunches:
1. 41,25kg x 60 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
3. 105kg x 6 reps

Standing Iso Kateral Leg Curls L/R:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps

Lying Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Toe presses (Horizontal Leg Press):
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg x 20 reps

LF Calf Extension:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg x 20 reps

Seated Calf Raises:
1. 20kg x 50 reos
2. 25kg x 40 reps
3. 30kg x 30 reps
4. 35kg x 20 reps

Calf Extensions (Incline Leg Press):
1. 80kg x 50 reps
2. 100kg x 40 reps
3. 125kg x 30 reps
4. 150kg x 20 reps

2x30 minutes of steady state cardio.
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