LEGS | Quad Focus

11/24: LEGS (Quads) 1. Squats (work up sets to 4RM) 1 x 4RM (4 rep max) 4 x 4 at 90% of 5RM 2. SS: - Leg Press (feet low/close) 3 x 8-10 - Calf Raise on Leg Press 3 x 6 drop 10 drop 15 drop 20 NOTE: Last set is just a monster drop set! Every time I drop I will strip a plate from each side. Reps go up as the plates come off!! 3. Front Rack Lunges (DB, KB or Barbell) 3 x 20 steps 4. SS: - Trap Bar Dead 4 x 8-10 - BW Jumping Squats 4 x 30 sec 5. SS: - Single Leg Extension 3 x 10-12 (each leg) - 1 1/2 Rep Bulgarian Squat (chest up) 3 x 10-12 NOTE: Start with your non-dominant leg, do both exercises before switching legs.