Upper Legs only

Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 15 reps
4. 400kg (881lbs) x 10 reps

Bodyweight Sissy Squat:
40, 30, 20 & 10 reps

Leg Extensions:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x 6 reps

Standing Iso-lateral Leg Curls L/R:
1. 5kg x 20 reps
2. 15kg x 20 reps
3. 25kg  x 15 reps
4. 35kg (77lbs) x 10 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 85kg (187lbs) x 6 reps

Stretching:
10 minutes
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