Legs Workout
Seated Hamstring Curl Machine:
- 50 x 24kg
Seated Quad Curl Machine:
- 50 x 26kg
Back Squat:
- 5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 50kg
- 3 x 60kg, 3 x 70kg, 3 x 80kg, 3 x 90kg, 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 130kg
- 10 x 80kg + 10 x 20kg Plate Sit Up
- 12 x 70kg + 12 x 20kg Plate Sit Up
- 14 x 60kg + 14 x 20kg Plate Sit Up
Deadlift + Deadlift (feet on plates):
- 3 x 20kg + 3 x 20kg
- 3 x 30kg + 3 x 30kg
- 3 x 40kg + 3 x 40kg
- 3 x 50kg + 3 x 50kg
- 3 x 60kg + 3 x 60kg
- 3 x 70kg + 3 x 70kg
- 3 x 80kg + 3 x 80kg
- 3 x 90kg + 3 x 90kg
- 3 x 100kg + 3 x 100kg
- 3 x 110kg + 3 x 110kg
- 3 x 120kg + 3 x 120kg
- 3 x 130kg + 3 x 130kg
- 3 x 140kg + 3 x 140kg
Deadlift:
- 3 z 150kg, 3 x 160kg, 3 x 170kg, 3 x 180kg
- 21, 15, 9:
- Deadlifts @ 100kg + 24" Box Jumps
20 x 60kg Deadlift to warm down
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