Saturday 18th July 2009

Legs

Leg extension:

Set 1: 80 lbs: 20 reps
Set 2: 80 lbs: 20 reps
Set 3: 100 lbs: 15 reps
Set 4: 120 lbs: 15 reps
Set 5: 140 lbs: 12 reps
Set 6: 180 lbs: 15 reps
Set 7: 200 lbs: 15 reps

Adductor:

Set 1: 70 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 130 lbs: 15 reps
Set 4: 150 lbs: 12 reps

Glute Blaster:

Set 1: 40 lbs: 15 reps ea.
Set 2: 60 lbs: 15 reps ea.
Set 3: 100 lbs: 15 reps ea.

**NB: 100 lbs = the whole stack.

Horizontal Leg Press:

Set 1: 10 plates: 20 reps
Set 2: 14 plates: 25 reps
Set 3: 21 plates: 20 reps

**NB: 21 plates = the whole stack

Barbell Squat:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps

Seated Leg curl:

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 10 reps
Set 3: 8 plates: 10 reps

Leg Press Calf-raise:

Set 1: 200 lbs: 20 reps
Set 2: 290 lbs: 20 reps
Set 3: 290 lbs: 20 reps