LEGS (Quad Focus)

1. High-bar Squat (heels elevated) 4 x 8/6/5/5 NOTE: High bar just means the placement of the bar on your back. Higher up will emphasize more quad recruitment 2. Bulgarian Split Squat 3 x 12 each side 3. BB or DB Walking Lunges 3 x 30/24/20 steps (15 per leg, 12 per leg, 10 per leg) NOTE: Each set you are adding weight! 4. Leg Press 4 x 20/15/12/10 drop 10 + failure NOTE: You are adding weight for each set. On the last set complete 10 reps, drop the weight and do 10 more followed by stripping the weight in half and going to failure (basically a double dropset) 5. Triset: - Leg Extension 4 x 10-12 - Leg Extension Partials 4 x 8-10 - Goblet Squat 4 x 12 6. Leg Press Calf Raises 3 x 15