Leg Day

LF Calf Presses:
1. 45kg x 30 reps
2. 65kg x 20 reps
3. 85kg x 18 reps
4. 105kg x 15 reps

Horizontal Calf Extensions:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 95kg x 15 reps
4. 115kg x 15 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 8 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps

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

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 10 reps

Light Weight Back Squat:
1. 20kg x 15 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps

Smith Machine Static Lunges R/L:
1. 30kg x 10 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 60kg x 8 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps

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