Superset
Squat (Barbell)
SETS
WEIGHT & REPS
W
20kg x 5 reps
W
60kg x 4 reps
W
80kg x 2 reps
W
100kg x 1 reps
1
115kg x 6 reps
2
115kg x 6 reps
3
115kg x 6 reps
Superset
Hanging Leg Raise
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
70kg x 7 reps
Best Weight
2
70kg x 7 reps
3
70kg x 8 reps
Best 1 Rep Max
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
45kg x 10 reps
2
45kg x 10 reps
3
45kg x 10 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
58.97kg x 12 reps
2
65.77kg x 10 reps
3
65.77kg x 10 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
25kg x 12 reps
D
15kg x 12 reps
2
25kg x 12 reps
D
15kg x 12 reps
3
25kg x 7 reps
D
10kg x 15 reps