Quads only:

Squats:
1. BW x 20 reps
2. 20kg(bar) x 20 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 130kg x 5 reps

Hack Squats:
1. MW+20kg x 15 reps
2. MW+40kg x 12 reps
3. MW+60kg x 10 reps
4. MW+80kg x 8 reps

Incline Leg Presses:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Smith Machine Squats (faster pumping movements):
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 12 reps
4. 62kg x 10 reps

'nough done!
#blog #Bodybuilding #Fitness