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Workout 1 (Week 1,3,5,7)
-Warm up- leg extensions, 2 sets of 40 reps.
-One leg extensions-6 sets of 20 reps per leg, heavy (alternate 5 per leg and switch).
-Squats-6 sets of 6 to 8 reps (ass to grass, always), heavy.
-Weighted lunges- 4 sets, 40 paces=1 set.
-1 legged leg press- 5 sets of 20 reps per leg, heavy (alternate 5 per leg and switch)
-Stiff-leg deadlift- 6 sets of 15 reps, use bench for extra extension
-Seated calve raises-8 sets of 20 reps (should be failing by 18)
Workout 2 (Week 2,4,6,8)
-Squats- 12 sets of 12 reps (ass to grass, again)
-Leg extensions- 10 sets of 12 reps
-Leg curls- 10 sets of 12 reps
-Standing calve raises-10 sets of 12 reps
