Approved Log Body transformation Shaneo75 2025

[Dunstone]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg

Hack squat 4 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg

Leg extension superset
2 x 40kg double and single
2 x 47kg double and single

Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

Are hip thrusts included in your programs? I believe they can be an excellent way to round off a leg session that emphasises hamstrings. Max benefits occur with eye contact with then bloke in the squat rack

 

[John smith 4929]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg

Hack squat 4 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg

Leg extension superset
2 x 40kg double and single
2 x 47kg double and single

Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

Nice routine