Elliptical Trainer
Warm up
SETS
DISTANCE & TIME
1
0.9mi - 14min 9s
Leg Press (Machine)
SETS
WEIGHT & REPS
1
180lbs x 15 reps
2
270lbs x 15 reps
3
295lbs x 15 reps
4
295lbs x 15 reps
5
295lbs x 15 reps
Seated Leg Curl (Machine)
Fast, hold, slow
SETS
WEIGHT & REPS
1
150lbs x 15 reps
2
165lbs x 12 reps
3
165lbs x 12 reps
4
165lbs x 12 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
165lbs x 12 reps
2
165lbs x 12 reps
3
165lbs x 10 reps
4
150lbs x 10 reps
Standing Calf Raise
SETS
REPS
1
20 reps
2
20 reps
3
12 reps