Legs & Calfs

Squats:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 8 reps
4. 120kg x 6 reps

Hack Squat:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps

Incline Leg Presses:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 8 reos
4. 400kg x 6 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 6 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg x 6 reps

Seated Toe Presses:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Horizontal Calf Extensions:
1. 65kg x 20 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 20kg x 20 reps
2. 35kg x 18 reps
3. 45kg x 15 reps
4. 50kg x 15 reps

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