Leg day

Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 30kg x 12 reps
3. 40kg x 6 reps
4. 40kg x 6 reps

Seated Leg Curls:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg x 6 reps

Lying Leg Curls:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 55kg x 8 reps
4. 62kg x 6 reps

Leg Extensions:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 15 reps
4. 78kg x 10 reps

Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 12 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 8 reps
5. MW + 80kg x 6 reps

Smith Machine Hack Squat:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps
4. 70kg x 8 reps

Incline Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps

Leg Presa Calf Extensions:
1. 100kg x 30 reps.
2. 150kg x 25 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

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

Horizontal Toe Presses:
1. 65kg x 15 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps
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