Squat (Machine)
SETS
WEIGHT & REPS
W
60kg x 10 reps
W
90kg x 6 reps
1
120kg x 8 reps
2
100kg x 10 reps
3
100kg x 9 reps
Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
W
60kg x 12 reps
1
120kg x 13 reps
2
120kg x 12 reps
3
120kg x 13 reps
4
120kg x 13 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
110kg x 8 reps
2
110kg x 7 reps
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
55kg x 8 reps
2
50kg x 8 reps
Cable Crunch
SETS
WEIGHT & REPS
1
42.5kg x 14 reps
Best Volume
Best 1 Rep Max
2
42.5kg x 10 reps