4 hrs of sleep.
Legs & Shoulders

Supersets Bodyweight Sissy Squats & Iso-lateral Lying Leg Curls
1. 60 reps & 20kg x 30 reps
2. 50 reps & 20kg x 30 reps
3. 40 reps & 20kg x 30 reps
4. 30 reps & 20kg x 20 reps
5. 22 reps & 20kg (44lbs)x 20 reps

Supersets Incline Leg Press & ATX Leg Curls:
1. 100kg x 30 reps & 15kg x 15 reps
2. 200kg x 20 reps & 15kg x15 reps
3. 300kg x 15 reps & 15kg x 15 reps
4. 350kg (771lbs)x 15 reps & 15kg (33lbs)x 15 reps

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

Reversed Iso-Lateral Shoulder Press:
1. 35kg x 30 reps
2. 35kg x 30 reps
3. 55kg x 20 reps
4. 65kg(43lbs) x 15 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30(66lbs)kg x 10 reps

MTS Shoulder Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg (154lbs) x 10 reps
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