Legs & Cardio

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

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 10 reps
4. 350kg (771lbs) x 10 reps

Smith Machine Static Backward Lunges:
1. BW + 10kg x 10 reps L/R
2. BW + 30kg x 10 reps L/R
3. BW + 50kg (110lbs) x 8 reps L/R
4. BW + 60kg (132lbs) x 6 reps L/R

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

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 12 reps
4. 85kg (187lbs) x 10 reps

Lying Leg Raises:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg (103lbs) x 6 reps

Uphill Treadmill:
30 minutes
#blog #bodybuilding #fitness