MONDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x12-10 73-93 1x112 plus 10kg
standing hamstring 4x12 39-45-59-73kg 8
leg press low 3x15 150-200kg
wide leg press 2x15 150kg
hack squat 2x10 150-200kg
Db split squat 2x12 20kg
lunge superset sissy 1 set



HAM
lying ham 3x15 50kg
db stiff leg 2x12 50kg



ADDUCTOR ABDUCTOR
adductor 4x12-8 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 5x15 120kg
leg press 4x20 150kg

great session tonight start of the week fresh