RubenWACardio & Legs
Stationary Bike:
300 calories, 33 minutes
Leg Extensions:
1. 20kg x 20 reps
2. 35kg x 15 reps
3. 50kg x 10 reps
4. 65kg (143lbs) x 10 reps
Back Squat (formality):
1. BW x 20 reps
2. 20kg x 10 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 10 reps
Panatta Leg Press:
1. 50kg x 10 reps
2. 75kg x 10 reps
3. 100kg x 10 reps
4. 125kg x 10 reps
5. 150kg x 10 reps
6. 175kg (386lbs) x 10 reps
7. 200kg (440lbs) x 8 reps
Lying Leg Curls:
1. 20kg x 15 reps
2. 27,5kg x 10 reps
3. 35kg x 10 reps
4. 42,5kg x 10 reps
Seated Leg Curls:
1. 27,5 g x 15 reps
2. 42,5kg x 15 reps
3. 65kg x 10vreps
4. 80kg x 8 reps
Leg extensions:
1. 35kg x 10 reps
2. 50kg x 10 reps
3. 65kg (143lbs) x 10 reps
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