Upper Legs only.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg (136lbs) x 15 reps
4. 78kg (171lbs) x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 6 reps

Light weight Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 100kg (220lbs) x 6 reps

Incline Leg Press;
1. 150kg x 20 reps
2. 250kg x 15 reps
3. 350kg (771lbs) x 10 reps
4. 350kg x 10 reps

Bodyweight Sissy Squat:
20, 15, 10 & 6 reps

Stretching:
10 minutes
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