Squat (Barbell)
SETS
WEIGHT & REPS
1
70kg x 5 reps
2
110kg x 5 reps
3
120kg x 5 reps
4
120kg x 5 reps
5
120kg x 5 reps
Romanian Deadlift (Dumbbell)
SETS
WEIGHT & REPS
1
35kg x 12 reps
2
35kg x 12 reps
3
35kg x 12 reps
4
35kg x 12 reps
Calf Press on Seated Leg Press
SETS
WEIGHT & REPS
1
45kg x 20 reps
2
79kg x 20 reps
3
86kg x 20 reps
4
86kg x 20 reps
5
86kg x 20 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
66kg x 12 reps
2
73kg x 12 reps
3
73kg x 12 reps
4
73kg x 12 reps
Lying Leg Raise
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
4
15 reps