Quads & Hamstrings

QUADS

Mov. 1 : High Bar  Back Squat 5 Sets / 5*4*3*2*1 Reps - Progressive Overload (Hit Your Max)

               Working Sets : 30 Reps With 30% or 40% of your Max Lift Weight

Mov.  2 : Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

Mov. 3 : Lungs 2 Sets / 15 Reps - Progressive Overload

Mov. 4 : One Arm Dumbbell Squat 1 Set / 15 -20 Reps

HAMSTRINGS

Mov. 1 : Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Mov. 2 : (Optional) Leg Curls  3 Sets / 10-15 Reps - Progressive Overload





*High Bar  Back Squat : The Barbell Is Places on Your Traps