It's a national holiday over here, so off course the gym is crowded.
Have to make do.

Quads & Abs.

Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 130kg x 6 reps

Hack Squats:
1. MW x 20 reps
2. MW+40kg x 10 reps
3. MW+80kg x 8 reps
4. MW+100kg x 7 reps

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg x 8 reps

Smith Machine Hack Squats:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps

Roman Chair Knee-ups:
15, 15, 10 & 10 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 47,5kg x 15 reps
4. 47,5kg x 15 reps
#blog #Bodybuilding #Fitness