FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg press low 3x15 250kg
^superset hack squat 3x10 80-120kg
wide leg press 3x15 250kg
leg ext 3x20 64kg
Db split squat 2x12 20kg
sissy 2x15 25kg



HAM
standing ham 4x12-8 45-59-73-73kg
lying ham 3x15 50kg
db stiff leg 2x10 50kg




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


CALVES
pin 3x12 134-152-152kg
1 leg 3x12 52-66-73kg
leg press 4x12 250kg

THIS was brutal leg press superset hack but love it I don’t want to load that exercise as it’s risky on knees so this is the perfect way