Quads | Hamstrings
Leg extensions 10x10 1:0:1:0 : 15 seconds rest Squat 5x2-5 1:1:3:0 : 90 seconds rest Plie squat (heels elevated) 3x10 1:1:3:0 : 30...
Shoulders | Biceps
Lateral raises 8x10 1:0:2:0 : 15 seconds rest *Pick a weight and stay there the whole time. After you complete each set, do not put the...