Reply To: Upper lower 4 times a week

[oraacled@hotmail.co.uk]

So a sample lower body would look like

Seated ham
1×5-8
1×10-15

Squat
1×5-8
1×10-15

Plate loaded leg press
1×8-12
1×15-20

Adducter
2×5-10

Pin loaded calf machine
1×5-8
1×10-15

Sample 2

RDL
1×8-12

Paused pin loaded leg press
1×8-12
1×15-20

Smith squat
1×5-8
1×10-15

Adducter
2×15-20

Plate loaded calf machine
1×5-8
1×10-15

That’s what I have come up with my gym lacks a lot of leg equipment so replacing the hacks with a smith squat