HAMSTRING
lying hamstring curl 3x10 50kg
standing hamstring 3x15-12 25-32-39kg
high leg press 3x20 150-200-300kg
stiff leg bb 2x8 170-170kg
abductor 4x12 84kg
adductor 4x15 50-50-57-57kg


QUAD
leg curl 3x20 66kg drops

calves
machine 3x15 86kg
seated 3x15 180kg

1 hour morning cardio
Good start to the week love mts now back tracking load will increase smartly