Gym Day

Quads

Hack Squat
180 x14
230 x12
270 x13
320 x10
360 x9
410 x6

Leg Press (high Rep)
500 x18,21,18,23

Leg Extensions
190 x14
195 x15
200 x14
210 x13

Hams

Lying Leg Curls
110 x12
115 x8
110 x8,9

Seated Leg Curls
130 x8,10,11,11

Calfs

Seated Calf Extension (plate loaded)
205 x12,14,13,11,13,12

Calf Extension Machine
280 x14,15,15

Ab Stuff

Cardio Threadmill 15 min

I have bumped up cardio to 2 sesions a day, the second is p.m. cardio on my recumbant bike, normally for no more than 20 min.

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

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.