Squat (Smith Machine)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
20kg x 12 reps
3
24kg x 10 reps
Straight Leg Deadlift
SETS
WEIGHT & REPS
1
20kg x 13 reps
2
20kg x 12 reps
3
20kg x 10 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
1
46kg x 10 reps
2
46kg x 12 reps
3
40kg x 12 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
50kg x 12 reps
2
50kg x 10 reps
3
50kg x 11 reps
4
60kg x 7 reps
Hip Thrust (Barbell)
SETS
WEIGHT & REPS
1
30kg x 15 reps
2
30kg x 12 reps
3
30kg x 12 reps
Seated Calf Raise
SETS
WEIGHT & REPS
1
30kg x 10 reps
2
25kg x 12 reps
3
25kg x 12 reps
Aerobics
SETS
TIME
1
20min 24s
Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
1
50kg x 12 reps
2
50kg x 12 reps
3
50kg x 10 reps
Calf Extension (Machine)
SETS
WEIGHT & REPS
1
70kg x 15 reps
2
70kg x 11 reps
3
70kg x 10 reps
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
1
4kg x 12 reps
2
4kg x 12 reps
3
4kg x 10 reps