Leg Day

Seated Leg Curls:
1. 35kg x 30 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg (209lbs)x 8 reps

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

Leg Extensions:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
5. 65kg (143lbs)x 10 reps

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 250kg x 10 reps
4. 300kg x 10 reps

Single leg Lwg Press (recovery):
50kg (110lbs), 4 x 10 reps

Calf Extensions:
1. 45kg x 30 reps
2. 65kg x 20 repps
3. 85kg x 20 reps
4. 105kg (231lbs) x 15 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x(110lbs) 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 80kg x 15 reps
4. 80kg (176lbs) x 15 reps
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