Gym Day

Quads

Leg Press
14 Plates x 16
16p x 16
18p x 16
20p x 14,12

Hack Squats
180 x 15
270 x 12
360 x 9

Leg Extensions
120 x 16
160 x15
180x x15
200 x 18

Hams

Standing Leg Curl
50 x15
70 x14
90x 9,9,8

Seated Leg Curls
110 x 13
130 x8,8

Calfs

Standing Calf Mach
495 x12,13,13

Seated Plated loaded calf machine
215 x16,14,11,12

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

Exercise Directory
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