Leg Day
Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg x 6 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 450kg x 6 reps
Reversed Hack Squat:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 6 reps
4. 150kg x 6 reps
Iso-Lateral Leg Extensions:
1. 10kg L/R x 15 reps
2. 10kg L/R x 15 reps
3. 15kg L/R x 10 reps
4. 15kg L/R x 10 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps
ATX Lying Leg Curls:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 6 reps
Leg Press Calf Extensions:
1. 150kg x 30 reps
2. 200kg x 25 reps
3. 250kg x 18 reps
4. 250kg x 15 reps
Seated CalfbRaises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 55kg x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Lower Back Stretching:
10 minutes.
#blog #Bodybuilding #Fitness
