Leg day
Exercise 1
Seated hamstring curl machine
Top set 138kg for 14 reps
Back off set 124kg for 20 reps
Exercise 2
Banded hack squat
Top set 320 for 10 reps
Back off set 280kg for 10 reps
Exercise 3
Leg press
Top set 400kg for 25 reps
Back off set 360kg for 25 reps
Exercise 4
Seated Leg extension machine
Top set 110kg for 20reps
Back off set 96kg for 15reps
Exercise 5
BB stiff legged deadlifts
Top set 100kg for 12 reps
Back off set 60kg for 12 reps
Exercise 6
Hip adductor machine
Top set 85kg for 15 reps
Back off set 75kg for 15 reps
Exercise 7
Seated calf raises
Top set 40kg for 20 reps
Back off set 40kg for 20 reps