Workouts:
15/Jan/2025 - Rest Day
16/Jan/2025 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 57kg x 15 reps
3 - 70kg x 13 reps
4 - 43kg x 20 reps
Lying Leg Curl (Machine)
1 - 32kg x 20 reps
2 - 41kg x 12 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 20kg x 15 reps
2 - 40kg x 16 reps
3 - 40kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 9 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
15/Jan/2025 - Rest Day
16/Jan/2025 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 57kg x 15 reps
3 - 70kg x 13 reps
4 - 43kg x 20 reps
Lying Leg Curl (Machine)
1 - 32kg x 20 reps
2 - 41kg x 12 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 20kg x 15 reps
2 - 40kg x 16 reps
3 - 40kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 9 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps