Gym Day

Quads

Hack Squat
180 x 10
230 x 10
320 x 10
360 x 8

Leg Press
500 x 18,19,11,18

Leg Extensions
190 x 12,14,14,12,14

Hams

Seated Leg Curls
165 x 15,12,13,9
160 x 11,10

Calfs

Seated calf extention (plate loaded)
210 x 17,16,13,11

Calf extention machine
300 x 12,14,13

Ab Stuff

Cardio Treadmill 20 min

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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