Routine A
Quads & Calfs

Week 3

Leg ext/warm2X 50, 70, 90 working3X 180, 200, 220 reps 15/8, 14/8, 11/8

Machine leg press(ss)/warm2X 160, 200 working3X 300,  reps 15,15,15
Machine squats(ss)/warm2X 80, 100 working3X 200,  reps 15,15,13

Alt 1 Leg ext(ss)/working3X 60 reps 13,15,16
Walking DB lunge(ss)/working3X 40 reps 10,10,10



did 15mins incline walk pre 15mins bike post