Calfs & Hams

Toe Presses (horizontal leg press):
1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 50kg x 15 reps

Incline (leg press) Calf Extensions:
1. 45kg x 20 reps
2. 70kg x 20 reps
3. 95kg x 15 reps
4. 120kg x 15 reps

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

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Lower Back Strechting:
10 minutes
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