Quads & Abs.

Panatta Leg Press - Wide/highr stance:
1. 30 reps {no weight warming up)
2. 50kg x 20 reps
3. 100kg x 10 reps
4. 150kg x 10 reps
5. 200kg x 10 reps
6. 250kg x 6 reps

Again the Panatta Leg Press, but now with a lower, narrow stance:
1. 100kg x 10 reps
2. 125kg x 10 reps
3. 150kg x 10 reps
4. 175kg x 8 reps

Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg x 6 reps

Sissy Squats:
10, 10, 10 & 10 reps

Roman chair Knee-ups:
15, 15, 15, 15, 10, 10, 10 reps

Lying Crunches:
3 x 100 reps
(' nough done)
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