Quads & Calfs

Hack Squat:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 12 reps
4. MW+60kg x 8 reps
5. MW+80kg x 8 reps
6. MW+100kg x 6 reps

Bodyweight Sissy Squats:
30, 20, 15 & 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 6 reps

Leg Extensions:
1. 35kg x 12 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps

Horizontal (Leg Press) Calf Extensions (stack):
1. 75kg x 20 reps
2. 85kg x 15 reps
3. 95kg x 15 reps
4. 105kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness