Leg Extension (Machine)
SETS
WEIGHT & REPS
W
54kg x 25 reps
W
63kg x 25 reps
1
117kg x 12 reps
2
126kg x 10 reps
Best 1 Rep Max
D
72kg x 16 reps
Deadlift (Trap bar)
SETS
WEIGHT & REPS
W
80kg x 25 reps
W
95kg x 25 reps
1
110kg x 12 reps
2
125kg x 5 reps
D
105kg x 12 reps
D
95kg x 12 reps
Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
W
49.5kg x 30 reps
W
54kg x 25 reps
1
81kg x 12 reps
2
90kg x 11 reps
Hip Thrust (Machine)
SETS
WEIGHT & REPS
W
160kg x 25 reps
1
210kg x 8 reps
2
240kg x 9 reps
Best 1 Rep Max
3
260kg x 5 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
W
27kg x 30 reps
Best Volume
1
36kg x 15 reps
2
41kg x 15 reps
3
45kg x 15 reps
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Seated Calf Raise
SETS
WEIGHT & REPS
W
40kg x 20 reps
W
40kg x 20 reps
1
50kg x 15 reps
2
60kg x 12 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
W
120kg x 25 reps
W
160kg x 20 reps
1
200kg x 10 reps
2
220kg x 8 reps
Stair Machine (Floors)
SETS
FLOORS & DURATION
1
75 floors - 10min 0s