[A] Back Squat 4x10
155, 185, 225, 225
[B] Front Squat 4x10
135, 155, 165, 185
[C] Single Leg Press 4x10
90, 110, 130, 140
[D] Machine Calf Raises 4x 8+8+8 (inwards-normal-outwards)
180, 180, 180, 180
[E] Hanging leg raises 3x12
[F] Machine Adducter 3 x15
110, 110, 110
Machine Abductor 3 x15
110, 110, 110,
[G]Quad machine 4 x12
100, 100, 100, 100
[H] 1000 step climb on machine
16 minutes
[I] Recovery 40 minutes in steam room + Sauna
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