Quads & Abs

Squats:
1. 20kg x 20 reps
2. 50kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 10 reps

Sissy Squats:
40, 30, 20 & 10 reps

Hack Squat:
1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 re0s

Panata LegbPresses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

MTS Crunches:
1. 85kg x 20 reps
2. 85kg x 20 reps
3. 105kg x 15 reps
4. 105kg x 15 reps

Lower Back Stretching:
10 minuten
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