Quads & Calfs

Hack Squat:
1. MW x 10 reps (getting the knees in da mood)
2. MW + 20kg x 10 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 109kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 10 reps

Pendelum Squat:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 150kg x 10 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

BW Standing Calf Raises:
300 reps
#blig #Bodybuilding #Fitness

Quads only.

Leg Press:
1. 50lg x 30 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 10 reps
6. 300kg x 10 reps
7. 350kg x 10 reps
8. 400kg x 8 reps
9. 450kg x 6 reps

Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 12 reps
4. MW. + 60kg x 10 reps
5. MW + 80kg x 6 reps

Smith Machine Squats:
1. 30kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 90kg x 6 reps

Smith Machine Static Lunges L/R:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg x 6 reps

Leg Extensions:
1.. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 12 reps
4. 65kg x 10 reps
(That should be enough)

#blig #Bodybuilding #Fitness

Back day

Pullups:
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Semi Wide Power Grip Overhead Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Low Row:
1. 55kg x 15 reps
2. 65kg x 12 reps
3. 75kg x 10 reps
4. 85kg x 8 reps

MTS High Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 8 reps

Reversed Cable Crossover:
1. 5kgbx 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 10kg x 10 reps
#blig #Bodybuilding #Fitness

I drove to the gym feeling scared, because I knew I was about to give myself a treat.

Legs & Calfs.
Squats:
50kg x 250 reps (seeing all kinds of spots before my eyes)

Leg Extensions:
25kg x 250 reps

Bodyweight Standing Calf Raises:
300 reps
#blig #BodyBuilding #Fitness