Thighs & Calfs

Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)

Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps

Lower Back Stretching:
10 minutes
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