20th March

Leg Session


10 min warm up on cross trainer

Squats
1 set of 12 @ 40kg
1 set of 6 @ 70kg
1 set of 5 @ 110kg

Leg Press
1 set of 12 @ 50kg
1 set of 8 @ 100kg
1 set of 6 @ 120kg

Hamstring Curls
1 set of 12 @ 50kg
1 set of 8 @ 70kg

Leg Extensions
1 set of 12 @ 50kg
1 set of 8 @ 100kg
1 set of 8 @ 120kg

Calf Raises
2 sets of 10

Cable Woodchopper
2 sets of 15

Knee Raises
3 sets of 10

Decline crunches
2 sets of 10

Supplements
2 scoops of NO-xplode


Here's a video on Squats by Rob Riches, its a good instructional video