Quads & Hams

Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg x 8 reps
6. 100kg (220lbs) x 6 reps
7. 110kg (242lbs) x 6 reps

Hack Squats:
1. MW x 15 reps
2. MW +20kg x 10 reps
3. MW + 20kg x 8 reps
4. MW + 60kg (132lbs) x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 12 reps
3. 350kg x 10 reps
4. 400kg (881lbs) x 8 reps

Leg Extensions:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 12 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg (143lbs) x 10 reps

Stretching:
15 minutes
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