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 Narrow legs press 3x12-8 1:1:3:0 : Rest 30 seconds Front loaded calf raise (Smith) / Dumbbell sumo squat 3x10 1:2:3:2 / 3x12-15 1:1:2:0 : Rest 30 seconds Leg extensions / Lying leg curls / Lying leg curl bottom partials 3x7-10 1:1:10:0 / 3x10 1:0:2:0 / 3x10 1:0:1:0