7/9/12
Quads,Hamstrings,Calves:
Quads:
Unilateral Leg Press:
4 X 15
(added weight each set)
Smith Machine Squats:
4 X 10,10,10,12
(Did these with a close stance, non-lock in rapid succession keeping tension on my quads)
Leg Extensions:
4 X 12,12,12,20
(added wt. each set and then dropped weight on the last set)
Hamstrings:
Seated Leg Curls:
4 X 15,12,8,15
Lying Leg Curls:
3 X 15- 20
(constant weight,short rest periods)
Calves:
Smith Machine Calf Raise:
4 X failure followed by half reps to failure on all sets
Leg Press Calf Raise:
4 X failure followed by half reps to failure on all sets