Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
W
30kg x 8 reps
W
50kg x 8 reps
1
80kg x 8 reps
Best Weight
2
80kg x 8 reps
3
80kg x 8 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
W
45kg x 8 reps
W
77kg x 8 reps
1
125kg x 10 reps
2
125kg x 10 reps
3
125kg x 10 reps
Hip Adduction (Machine)
SETS
WEIGHT & REPS
W
45kg x 8 reps
W
75kg x 8 reps
1
105kg x 10 reps
Best Volume
Best 1 Rep Max
2
105kg x 10 reps
3
105kg x 10 reps
Leg Extension (Machine)
SETS
WEIGHT & REPS
W
30kg x 8 reps
W
50kg x 8 reps
1
80kg x 8 reps
Best Weight
2
80kg x 8 reps
3
80kg x 8 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
W
45kg x 8 reps
W
70kg x 8 reps
1
105kg x 10 reps
Best 1 Rep Max
2
105kg x 10 reps
3
105kg x 8 reps
_Waist_thumbnail_@3x.jpg)
Crunch (Weighted)
SETS
WEIGHT & REPS
1
60kg x 10 reps
2
60kg x 10 reps
3
60kg x 9 reps
Calf Press (Machine)
SETS
WEIGHT & REPS
W
77kg x 8 reps
W
109kg x 8 reps
1
173kg x 9 reps
2
173kg x 9 reps
3
173kg x 10 reps