5-9-12

 Routine A
Quads & Calfs

Week 1

Leg ext/warm2X 50, 90 working3X 160x2, 180  reps 15,15,15

Hack squat(ss)/warm2X 90, working3X 230, 270x2 reps 12,11,12
Squat(ss)/warm2X 45, 95 working3X 155, 185, 205/95 reps 12,12,10/10

Alt 1 Leg ext(ss)/working3X 40, 50, 60  reps 15,15,15
Walking DB lunge(ss)/working3X 40 reps 10,10,10

Single leg raises/working5X 40 reps 25,25,25,25,20


did 12mins incline walk pre 12mins bike post