Gym Day

Quads

Hack Squat
180 x14,14
230 x12,10
270x 12,10

Leg Press
500 x20,20,20

Leg Extensions
145 x15
160 x17
175 x13
180 x16,14

Hams

Seated Leg Curls
145 x16
160 x12.11
165 x12,11,9

Calfs

Plate loaded calf extensions
205 x15,14,11,12

machine extensions
300 x14,13,14

Ab Stuff

Cardio treadmill 23min

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

Exercise Directory
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