LEGS

1. Superset: - Barbell Front Squat 5 x 12/10/8/6/6 - Barbell Back Squat 5 x 12/10/8/6/6 2. Superset: - Leg Extensions 4 x 10-12 - Leg Extension Partial Reps 4 x 10-12 3. Pendulum Squat (or Leg Press) 4 x 12/10/8/8 NOTE: If you dont have a Pendulum Squat just choose a Leg Press keeping feet in the low to middle of the platform, shoulder width apart and toes slightly pointed out 4. Leg Curl Dropset: - Lying Leg Curl 4 x 12 - Lying Leg Curl ISO HOLD with manual resistance 4 x 1 NOTE: On the last rep you are gonna hold the leg curl as long as you can as your partner gives you pressure down. You fight against them pushing you down as long as you can. If you dont have a partner, just do a ISO HOLD and hold the weight as long as you can 5. Sumo Belt Squat 4 x 10-12 NOTE: If you do not have a Belt Squat, substitute with a Sumo Stance DB Squat or Deadlift 6. Superset: - Hip Thrust Machine 4 x 12 - Abductor Machine 4 x 20 NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.