Leg Extension (Machine)
SETS
WEIGHT & REPS
W
54kg x 25 reps
W
54kg x 25 reps
1
108kg x 12 reps
@ 9.5 rpe
2
117kg x 10 reps
@ 10 rpe
D
72kg x 15 reps
Deadlift (Trap bar)
SETS
WEIGHT & REPS
W
75kg x 30 reps
W
90kg x 25 reps
1
110kg x 10 reps
@ 8 rpe
2
120kg x 8 reps
@ 9 rpe
3
130kg x 3 reps
@ 9.5 rpe
D
105kg x 10 reps
@ 8.5 rpe
Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
W
49.5kg x 30 reps
Best Volume
W
49.5kg x 30 reps
1
81kg x 12 reps
@ 9 rpe
2
90kg x 11 reps
@ 10 rpe
Best 1 Rep Max
Hip Thrust (Machine)
SETS
WEIGHT & REPS
W
150kg x 25 reps
1
200kg x 14 reps
2
225kg x 10 reps
3
260kg x 3 reps
Best Weight
Hip Abduction (Machine)
SETS
WEIGHT & REPS
W
27kg x 25 reps
1
36kg x 15 reps
2
41kg x 15 reps
3
45kg x 12 reps
F
50kg x 2 reps
Best Weight
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Seated Calf Raise
SETS
WEIGHT & REPS
W
40kg x 20 reps
1
40kg x 20 reps
2
50kg x 12 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
W
100kg x 25 reps
W
140kg x 15 reps
1
190kg x 15 reps
2
210kg x 10 reps
Stair Machine (Floors)
SETS
FLOORS & DURATION
1
170 floors - 25min 0s