Quads / Hamstrings / Calves
Leg extensions / Plate loaded kneeling leg curl 3x20 1:0:1:0 / 3x20 1:0:1:0 : Rest 30 seconds Squat 5x2-5 1:1:2:0 : Rest 90 seconds ...
Chest / Biceps / Calves
Bench press / Walking calf raise 6x2-5 / 6x20 each leg : Rest 60 seconds Dumbbell incline bench 4x7-10 1:0:2:0 : Rest 30 seconds ...