SUPERSET workout is alternating sets of two different exercises with no rest in between. Break after do 1 sets, example SUPERSET Lying Curl and Hip thrust curl is 90sec.
Squat ( From heavy to light weight: example: 85 × 6, 80 × 8….) 5 × 6,8,10,12,15
Leg Press 5 × 12,12,10,10,8
DB Alternating Lunge 4 × 12,12,10,10
Leg Extension 5 × 12,12,10,10, failure
Superset
Lying Hams. Curl 4 × 12,12,10,10
Barbell Hip Thrust 4 × 12,12,10,10
Superset
Leg Press Calf Raises 4 × 15,12,12,10
Seated Calf Raises 4 × 15,12,12,10
HIIT
Burpee - 30sec. - 60sec. break
Jump Lunges - 30sec. - 60sec. break
All repeat 4 time