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
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