LEG DAY 1

EXRCISE SETs REPs

1 Back squat 3 4 (80% 1RM)
2 Romanian deadlift 3 10
3 Single leg press 3 15 ( 1.5-2.5s)
4 Leg extention 3 10 12
5 Leg curl 3 10 12
6 Standing calf raise 3 10 12
7 (a) Decline crunches 2 10 12
7 (b) Planks 2 30s

note
warm-up set before back squat
1 10% 1RM *10
2 30% 1RM *5
3 50% 1RM *4
4 65% 1RM *3
5 75% 1RM *1-2

Last rep at leg curl

10 rep and dropping half and do 14 reps