Routine B Quads & calfs Week 4 Leg ext/warm3X 40, 50, 70, working3X 180, 220, 220/50  reps 16,12,12/12 Leg press/warm2X 90  working3X 180, reps 20,20,20 Squat/warm2X 95, 135 working3X 225, reps 10,10,11 1 Leg ext/working3X 35, 45, 55 reps 15,15,15 Split squat/working3X 70 reps 12,12,12 Donkeys/working3X 200/100 reps 20/20, 20/20, 20/20 Did 12mins pre on elliptical and 15mins post bike