Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
W
70lbs x 5 reps
W
100lbs x 5 reps
W
135lbs x 3 reps
1
170lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
F
170lbs x 9 reps
F
170lbs x 8 reps
D
135lbs x 5 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
W
95lbs x 5 reps
W
140lbs x 5 reps
W
190lbs x 3 reps
1
235lbs x 11 reps
Best 1 Rep Max
2
240lbs x 10 reps
Best Weight
F
240lbs x 9 reps
D
190lbs x 4 reps
Hack Squat (Machine)
SETS
WEIGHT & REPS
1
215lbs x 10 reps
2
215lbs x 10 reps
3
215lbs x 10 reps