leg day 2
Hammer strength pause hip adduction
Warm up- 75kg-10 rep
Set 1: 103kg- 15rep
Set 2: 110kg- 12 rep
Set 3: 110kg- 11 rep
Seated leg curl
Set 1: 63.5kg- 13rep
Set 2: 63.5kg- 11 rep
Set 3: 61 kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 80kg- 12 rep
Set 2: 90kg- 10 rep
Set 3: 100kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 10 rep+ 3 assisted rep
Hammer strength pause hip adduction
Warm up- 75kg-10 rep
Set 1: 103kg- 15rep
Set 2: 110kg- 12 rep
Set 3: 110kg- 11 rep
Seated leg curl
Set 1: 63.5kg- 13rep
Set 2: 63.5kg- 11 rep
Set 3: 61 kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 80kg- 12 rep
Set 2: 90kg- 10 rep
Set 3: 100kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 10 rep+ 3 assisted rep