Squat (Barbell)
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
40kg x 12 reps
2
45kg x 12 reps
3
45kg x 12 reps
4
45kg x 12 reps
5
50kg x 10 reps
6
50kg x 10 reps
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
W
12.5kg x 10 reps
1
42.5kg x 10 reps
Best Volume
Best 1 Rep Max
2
42.5kg x 9 reps
F
42.5kg x 8 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
1
45kg x 10 reps
2
48.75kg x 10 reps
Best Volume
Best 1 Rep Max
3
48.75kg x 10 reps
4
52.25kg x 8 reps
Hip Adduction (Machine)
SETS
WEIGHT & REPS
1
45kg x 10 reps
2
48.75kg x 9 reps
Best 1 Rep Max
F
48.75kg x 7 reps
F
52.25kg x 4 reps
Hip Thrust (Barbell)
SETS
WEIGHT & REPS
1
35kg x 10 reps
2
35kg x 10 reps
3
35kg x 10 reps
4
40kg x 10 reps
Best Volume
Best 1 Rep Max
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Seated Calf Raise
Leeeeeenta
SETS
WEIGHT & REPS
1
50kg x 8 reps
2
50kg x 9 reps
3
50kg x 10 reps
F
50kg x 7 reps
Leg Extension (Machine)
Con la máquina individual roja
SETS
WEIGHT & REPS
1
30kg x 10 reps
2
30kg x 10 reps
F
30kg x 9 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
W
20kg x 10 reps
1
50kg x 10 reps
2
65kg x 10 reps