Legs & Cardio

Seated Leg Curls:
1. 35kg x 40 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 10 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 6 reps

Machine Hack Iso-lateral Leg Curls (standing):
1. 15kg x 15 reps
2. 25kg x 10 reps
3. 35kg (77lbs) x 6 reps

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

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg (771lbs) x 10 reps

One Leg Presses L/R:
1. 25kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg (220lbs) x 10 reps
5. 125kg (275lbs) x 8 reps

10 minutes of stretching.

Uphill Treadmill:
30 minutes
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