Legs & Calfs
(taking it easy on the lower back)
Incline Leg Presses (pyramid system):
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps
Iso Lateral Leg Extensions:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps
Seated Calf Machine:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 18 reps
4. 50kg x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps
Horizontal Toe Presses:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
