Squat (Barbell)
SETS
WEIGHT & REPS
W
60kg x 10 reps
W
100kg x 3 reps
W
110kg x 1 reps
W
120kg x 1 reps
1
130kg x 5 reps
2
120kg x 6 reps
3
120kg x 6 reps
Hanging Leg Raise
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Cable Crunch
SETS
WEIGHT & REPS
1
39kg x 20 reps
2
39kg x 20 reps
3
39kg x 20 reps
Superset
Hip Abduction (Machine)
SETS
WEIGHT & REPS
1
91kg x 10 reps
2
91kg x 10 reps
3
91kg x 10 reps
Superset
Hip Adduction (Machine)
SETS
WEIGHT & REPS
1
73kg x 10 reps
2
73kg x 10 reps
3
73kg x 10 reps
Bulgarian Split Squat
SETS
WEIGHT & REPS
1
28kg x 10 reps
2
28kg x 10 reps
3
28kg x 10 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
60kg x 12 reps
1
90kg x 10 reps
Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
136kg x 10 reps
2
136kg x 10 reps
3
136kg x 10 reps
Seated Calf Raise
SETS
WEIGHT & REPS
W
40kg x 5 reps
1
80kg x 10 reps
2
80kg x 10 reps
3
80kg x 10 reps