Exercise

Sets

Reps

Rest (s)

Squats

5

12,10,8,8,8(ds)

45

Step Ups

4

12,10,8,8

45

Leg Press

4

12,10,8,8(ds)

45

Lying Hamstring Curls

4

15,12,10,10(ds)

30

Seated Calve Riases

4

15,12,12,12(dds)

30

ds (drop set) – decrease weight enough to get 6-8 more reps (no break)
dds (double drop set) – derease weght enough to get 6-8 more reps (no break); then repeat immediately

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