Leg Day

Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 35kg x 25 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 95kg  (209lbs) x 6 reps

Standing Single Leg Curls L/R:
1. 10kg x 15 reps
2. 15kg x 12 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Bodyweight Sissy Squats:
30, 25, 20 & 15 reps

Leg Press:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg (661lbs) x 10 reps

Leg Extensions:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 47kg x 12 reps
4. 62kg (136lbs) x 8 reps

Stretching of the Hip Flexors & Abductors:
10 minutes
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