sergeant, Dutch Calfs & Quads
Smith Machine Standing Calf Raises:
- 50kg x 30 reps
- 70kg x 25 reps
- 90kg x 15 reps
- 110kg (242lbs) x 15 reps
LF Calf Extension:
- 55kg x 20 reps
- 75kg x 18 reps
- 85kg x 15 reps
- 85kg (187lbs) x 15 reps
Seated Calf Raises:
- 20kg x 15 reps
- 30kg x 15 reps
- 40kg x 15 reps
- 50kg (110lbs) x 15 reps
Reversed Hack Squat:
- Mw x 15 reps
- MW + 40kg x 15 reps
- MW + 60kg x 10 reps
- MW + 80kg x 10 reps
- 100kg (220lbs) x 8 reps
- 120kg (264lbs) x 6 reps
Regular Hack Squat:
- MW + 20kg x 10 reps
- MW + 40kg x 10 reps
- MW + 60kg x 8 reps
- MW + 80kg(176lbs) x 6 reps
Panata Leg Press:
- 50kg x 15 reps
- 100kg x 12 reps
- 150kg x 10 reps
- 200kg(440lbs) x 6 reps
Iso-lateral Leg Extension:
- 20kg x 10 slow reps
- 20kg x 10 slow reps
- 30kg (66lbs) x 6 reps
#blog #bodybuilding #fitness