Seyyed

Lowerbody High reps

warm up: light dynamic stretching (also done as a warm down...)

Barbell Back squats
1st set: 55kg for 12 reps
2nd set: 65kg for 12 reps
3rd set: 70kg for 12 reps
4th set: 75kg for 12 reps

Stiff legged deadlifts
1st set: 50kg for 12 reps
2nd set: 60kg for 12 reps
3rd set: 65kg for 12 reps
4th set: 70kg for 9 reps

Leg press
1st set: 120kg for 12 reps
2nd set: 130kg for 12 reps
3rd set: 140kg for 12 reps
4th set: 150kg for 12 reps

Leg curls 4x12

Calf machine raises 4x25

single dumbell single leg calf raises (all sets done at 25 reps per calf)
1st set: done with a 10kg dumbell
2nd set: dome with a 14kg dumbell
3rd set: donw with a 16kg dumbell
4th set: done with a 16kg dumbell

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”