SUNDAY
LEGS

HAMSTRINGS
lying ham 3x10 50kg
standing ham on lying 3x12 32kg
standing 2x10 32kg

QUAD
leg press 3x15 250-300-300kg
hack 2x10 150kg
leg ext 3x12 60kg


ADDUCTOR Abductor
4x12 80kg
abductor 3x12

CALVES
smith machine 3x12 60kg

Glute
dumbbell in between leg 2x15 50kg