Legs

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

Leg Extensions:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Leg Presses:
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 10 reps
4. 350kg x 10 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 6 reps

Horizintal LegbPress (stack):
1. 65kg x 20 reps
2. 85kg x 15 reps
3. 105kg x 10 reps
4. 125kg x 10 reps

Leg Extensions (again):
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 10 reps

Toe (lag) Presses:
1. 45kg x 25 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

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

Lower Back Stretches:
10 minutes

2 x 30 minutes of Steady State Cardio.
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