5-30-12

Routine A
Quads & Calfs

Week 4

Leg ext/warm2X 50, 60, 70 working3X 180, 200, 220 reps 15,14,13

Hack squat(ss)/warm2X 90, working3X 180, reps 12,12,12
Squat(ss)/warm2X 45, 135 working3X 225, reps 10,10,10

Alt 1 Leg ext(ss)/working3X 60 reps 14,15,15
Walking DB lunge(ss)/working3X 45 reps 10,10,10


Single leg raises/working5X 40 reps 25,25,25,25,25

did 10mins incline walk pre. lightened the load a little on the hacks so
i could go a bit heavier on the squats no bike post cuz early work day next day