Leg Day

Leg Presses:
1. 50kg x 30 reps
2. 100kg x 20 reps
3. 200kg x 15 reps
4. 300kg x 10 reps
5. 350kg (771lbs) 8 reps

Back Squats (formality):
1. 20kg x 15 reps
2. 40kg x 10 reps
3. 60kg x 8 reps
4. 80kg (176lbs)x 6 reps

Bodyweight Sissy Squats:
4 x 15 reps

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

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg (88lbs)x 8 reps
(all reps take a 2 seconds squeeze)

Stretching of the Abductors & Hip Flexors:
10 minutes
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