Hammerfit
07-08-2010, 05:13 PM
Legs
4 sets of 15-20 full ROM reclining leg extensions WS: 135 x 15
7 sets of 10-20 Back Squats WS: 335 x 10 + drop set of 135 x 20
4 sets of 12-15 Hack Squats WS: 5 plates each side x 12
2 sets of unilateral leg press x 20 followed by 3 sets of bilateral x 100 reps
4 sets of 12 lying leg curls WS: 150 x 12
4 sets of 12-15 Stiff leg dead lifts WS: 120's x 12
4 sets of 12-15 Unilateral leg curls WS: 60 x 12 + partials
4 sets of 10-20 Hip Adduction Machine WS: stack x 10 + partials
Cardio: 25 min stair step
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4 sets of 15-20 full ROM reclining leg extensions WS: 135 x 15
7 sets of 10-20 Back Squats WS: 335 x 10 + drop set of 135 x 20
4 sets of 12-15 Hack Squats WS: 5 plates each side x 12
2 sets of unilateral leg press x 20 followed by 3 sets of bilateral x 100 reps
4 sets of 12 lying leg curls WS: 150 x 12
4 sets of 12-15 Stiff leg dead lifts WS: 120's x 12
4 sets of 12-15 Unilateral leg curls WS: 60 x 12 + partials
4 sets of 10-20 Hip Adduction Machine WS: stack x 10 + partials
Cardio: 25 min stair step
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