Gym day

Quads

Hack Squat
180 x13
230 x12
270 x9,10

Leg Press
12 plates x20,20,
14 p x15
16p x13,14

Leg Extensions
160 x15,14
175 x15,15
180 x16

Hams

Leg Curls
160 x16
175 x10,12,10,10,10

Calfs

Calf extensions (plate loaded)
205 x16,14,14,15

Seated machine calf extension
300 x12,13,15,15

Cardio treadmill 31min

Ab stuff.

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

Exercise Directory
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