📌 singe legs extension - 3 Sets
15-12-10
📌 Legs press (feet close and low)
2 sets warm up -20-15
4 working sets -15,12,10,10
📌 Barbell back squat
10,8,6,3(increase weight in each set)
📌 Db front squat superset with
3 sets each - 12,10,8
📌 Barbell lunges
10,10,10(each leg 10 reps)
📌 Bulgarian spilt squat
10,10,10
📌 Leg extension
3 sets 8reps drop set 10 reps
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