FITSPOORATION

Leg day - stay focused

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Benpress
20 reps 40 kg 20 reps 160
20 reps 220 kg 15 reps 300 kg
10 reps 310 kg 10 reps 320
Knäböj i Smith
12 reps 60 kg 8 reps * 2 set
80 kg
Knäböj fri stång
12 reps * 5 set 60 kg
Sittande lår curl - superset - sittande benspark
Leg Press
20 reps 40 kg 20 reps 160
20 reps 220 kg 15 reps 300 kg 10 reps 310 kg 10 reps 320
Squat in Smith
12 reps 60 kg 8 reps * 2 sets
80 kg
Squat with free weight
12 reps * 2 sets DEEP 60 kg 6 reps 100 kg only 90 degrees with this weight
Straight leg deadlifts
12 reps * 5 sets 60 kg
Seated leg curl - superset - seated leg extension
12 reps / Machine * 4 sets 25-30kg //

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