Routine C Quads & calfs Week 3 Leg ext/warm2X 70, 90 working3X 230, 235, 245/100 reps 12,12,12/11 Front squat/warm2X 45, 95 working3X 165, 185, 195/95 reps 12,10,10/10 Alt 1leg ext/working3X 80, 100, 105 reps 16,16,15 Sissy squat/working3X body weight  reps 20,23,22 Seated 1 leg DB calf raise/working4X 35 reps 35,30,30,25 Cardio sets. 10