TUESDAY
QUAD ABDUCTOR ADDUCTOR
smith squat 3x10 120-2x160
superset leg press 20 reps
wide stance leg press 3x20 200kg
1 leg press 2x15 100kg
2 leg curl 3x15 73kg
1 leg 3x15 18kg
leg press 2x12 100kg
superset body squat
hack squat 2x10 80kg


lying hamstring 2 leg 3x10 73kg
seated hamstring stilling foward 3x15 50kg
standing hamstring 3x12 32kg


Abductor 3x10 79kg
Adductor 3x10 86kg

calves seated 3x15 100kg