Legs

Seated Leg Curls:
1. 25kg x 100 reps
2. 40kg x 30 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 6 reps

Leg Press:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg (881lbs) x 10 reps

Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg (132lbs) x 8 reps

Light Weight Back Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 6 reps

Leg Extensions:
1. 25kg x 10 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 10 reps

10 minutes of stretching
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