Quads
Wednesday, Apr 23, 2025 at 8:44am

Squat (Smith Machine)
Set 1: 90 kg x 12 [Warm-up]
Set 2: 110 kg x 12
Set 3: 120 kg x 12
Set 4: 130 kg x 10

Leg Press (Machine)
Set 1: 200 kg x 12 [Warm-up]
Set 2: 250 kg x 12
Set 3: 280 kg x 12
Set 4: 300 kg x 8

Bulgarian Split Squat
Set 1: 32 kg x 12 [Warm-up]
Set 2: 40 kg x 12
Set 3: 44 kg x 10
Set 4: 48 kg x 8

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