Quads & Hamstrings
Pull up practise: 5, 2, 2, 2
3 x fatigue leg extension
leg press 4 x failure sets high weight (5-8 reps max)
back squats 3 x failure
leg extension 100 reps
Hamstrings:
3 x fatigue leg curl (lying)
3 x failure dumbell straight leg deadliest
3 x leg press isolation hamstrings
100 rep failure leg curl
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