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.
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