Routine C Quads & calfs Week 4 Leg ext/warm3X 70, 90, 140 working3X 230, 245, 260/100 reps 12,12,9/10 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,8/12 Alt 1leg ext/working3X 90, 100, 110 reps 15,12,12 Sissy squat/working3X body weight  reps 22,25,26 Seated 1 leg DB calf raise/working4X 40 reps 30,35,30,30