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Old 02-14-2012, 09:41 AM
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13-02-12

Squats
30reps - 60kg
30reps - 60kg
2reps - 150kg
2rep - 150kg

Leg Extensions
15reps - 20kg
15reps - 30kg
15reps - 50kg
6reps - 70kg

Hamstring Curls (DB)
50reps - 10kg
50reps - 10kg
10reps - 25kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg

Calf Raises
15rep - 150kg triple set
15rep - 150kg triple set

heightened Calf Raises
10reps-130kg triple set
10reps-130kg triple set

Reverse Calf Raises
15reps - 150kg triple set
15reps - 150kg triple set

triple set - weight - bodyweight - weight
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