Lower body training

Full olympic squats (3 sec pause):

3x12x60 kg
8x80 kg
4x6x100 kg

Leg curls:

2x20x70 kg

Dumbbell shrugs:

12x30 kg
4x12x36 kg

Front cable pull downs:

12x64 kg
12x77 kg
4x8x82 kg

One arm seated machine rows:

12x40 kg
4x12x50 kg

Seated machine rows:

6x20x70 kg

Dumbbell biceps curls:

12x14 kg
12x16 kg
12x18 kg

Dumbbell hammer curls:

3x12x18 kg

Machine calf raises:

6x20x150 kg

Neck raises:

4x12xBW + 5 kg

Seated crunches:

6x12xBW