18:38 13-01-2007
1. Squats:
Warm Up:
50X10
Work Sets:
70X6
Rest: 2 mins.
2. Smith Squats:
Work Sets:
30X8
30X8
40X5
Rets: 2 mins.
3. Leg Press:
Work Sets:
160X10
160X10
160X10
160X10
Rest: 2 mins.
4. Leg Extensions:
Work Sets:
40X13
40X14
40X12
Rest: 2 mins.
5. Leg Curls:
Work Sets:
40X8
40X8
40X5
Rest: 2 mins.
6. Seated Leg Abduction:
Work Sets:
50X12
50X12
50X12
Rest: 1 min.
7. Seated Leg Adduction:
Work Sets:
40X12
40X12
40X10
Rest: 1 min.
8. Hyperextensions:
Work Sets:
BW+5X15
BW+5X15
BW+5X15
Rest: 1 min.