LEGS

Barbell Squat

(Shoulder width stance)

4 sets of 6

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Leg Press
(Feet low and shoulder width)

15,12,10 drop 12 drop 15

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Leg Extension

4 sets of 6 drop 12

6 rep sets- (1:2:10)

12 rep sets- (1:4:10)

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Dumbbell Goblet Squat

(Feet Touching, heels elevated)

12,10,8

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Seated Leg Curl 

4 sets of 6

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Single Leg Curl

15,12,10 drop 12 drop 15 

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Dumbbell Stiff Leg Deadlift

3 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)

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Lying Leg Curl

12,10,8

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Barbell Hip Thurst 

6 sets of 6