30 minutes cardio + Quads/Calves

Single Leg Extension (4 sets x 15 reps (each leg)
Squat (4 sets x 6-10 reps)
Barbell Sumo Squat (4 sets x 8-10 reps)
Leg Press (3 sets x 10 reps)
Leg Press (**Rest-Pause) (2 sets x *10/4/2 reps heavy)
Leg Extension (**Rest-Pause) (2 sets x *10/4/2 reps heavy)
Seated Calf Raise (6 sets x 6 reps)
Standing Calf Raise (4 sets x 10/10 reps)

 

Barbell Sumo Squat

 

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