**Ruben** @sergeant@qoto.org · 2024-07-30T08:12:55Z

Leg Day (adjusted)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs x 10 reps
5. 55kg (121lbs) x 8 reps

Seated Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg (121lbs) x 15 reps
4. 70kg (154lbs) x 10 reps
5. 70kg x 8 reps

Incline Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg (551lbs) x 10 reps

Hack Squat (machine weight):
10, 10 & 10 reps

Leg Extensions:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 10 reps

Calf Presses:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg (220lbs) x 18 reps

Seated Calf (Soleus) Raises:
1. 20kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 18 reps
4. 60kg (132lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 15 reps
4. 105kg (231lbs) x 15 reps

Stretching:
10 minutes