LegsLeg Extensions: 1. 20 kg x 30 reps 2. 35kg x 30 reps 3. 50kg x 30 reps 4. 65kg (143lbs) x 25 repsLeg Presses: 1. 150kg x 20 reps 2. 200kg x 20 reps 3. 250kg x 15 reps 4. 300kg (660lbs) x 10 reps 5. 350kg (772lbs) x 10 repsIso-lateral Leg Extensions L/R: 1. 5kg x 20 reps 2. 7,5kg x 20 reps 3. 10kg x 15 reps 4. 12,5kg x 15 reps 5. 15kg (33lbs) x 12 reps 6. 17,5kg (39lbs) x 12 reps 7. 20kg (44lbs) x 10 repsPanatta Single Leg Lateral Press: 1. 50kg x 10 reps 2. 50kg x 10 reps 3. 75kg x 10 reps 4. 100kg x 10 reps 5. 125kg (276lbs) x 6 repsWide Stance Leg Press (stack): 1. 50kg x 15 reps 2. 65kg x 12 reps 3. 80kg (176lbs) x 10 reps 4. 95kg (209lbs) x 8 reps10 minutes of stretching #blog #bodybuilding #fitness
