Hammies Week 1 Deads/warm3X 135, 225, 315 working3X 405, reps 5,3,1 Standing 1 leg curl/warm1X 10 working3X 25, 30, 40  reps 11,11,11 Laying leg curl/working3X 120, 150, 170  reps 13,12,10 Abductor machine/working3X 100, 110, 120 reps 12,11,9 Adductor machine/working3X 100, 110, 120  reps 12,11,9 Stiff leg DB/working2X 50 reps 20,22 Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1