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LEG DAY

1. Leg Extensions - 3 sets x 50reps each set
Move up in weight each set.
Last set you should be struggling to complete. Taking a couple seconds rest periods throughout the set to get to 50.

2. Lying Leg Curls - 3 sets x 30 reps each set
Same style as Leg Extensions.

3. Squats - 4 sets of 20
135lbs
225lbs
315lbs
315lbs

4. Westside Inverse Hamstring Curl Machine - 3 sets x 20 reps each set

5. Leg Presses - 4 sets x 20 reps each set
Pyramid up in weight each set.
Move up in weight to what you are comfortable doing, but dont bitch out. Move some weight.

6. Walking Lunges - 3 sets x 10 steps each leg
7. Leg Extensions - 2 sets x 10 reps
At the top of each rep. SQUEEZE for 3 seconds

8. Lying Leg Curls - 2 sets x 10 reps
At the top of each rep SQUEEZE for 3 seconds.

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