Deadlift (Barbell)
SETS
WEIGHT & REPS
W
60kg x 10 reps
F
80kg x 8 reps
F
80kg x 8 reps
Squat (Smith Machine)
SETS
WEIGHT & REPS
W
20kg x 10 reps
F
42.5kg x 7 reps
F
42.5kg x 7 reps
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Standing Calf Raise (Smith)
SETS
WEIGHT & REPS
1
25kg x 10 reps
F
35kg x 8 reps
F
35kg x 8 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
F
80kg x 8 reps
F
80kg x 8 reps
F
80kg x 8 reps
Hip Adduction (Machine)
SETS
WEIGHT & REPS
1
39kg x 10 reps
F
45.5kg x 8 reps