3-9-12

Routine A
Quads & calfs

Week 4

1 leg ext/warm2X 30 working3X 70, 80, 90 reps 15,15,
Hack squat(ss)/warm2X 90, 180, working3X 290, 310, 330 reps 12,12,11
Squat(ss)/warm2X 45, 95 working/3X 135, 145, 155 reps 12,13,13
Walking BD lunge/working3X 50 reps 10,10,10
Leg press/working2X 200, 210 reps 20,20
Leg ext/working2X 70, reps 15,15
Seated calf raises/working4X 40/25 reps 20/15, 20/15, 20/15, 15/10

another great feeling led routine did 12 mins step climber