Legs

1. Barbell squat

5 sets of 8 increasing weight 

40-60 seconds rest 

2. Barbell lunge

5 sets of 8 increasing weight 

40-60 seconds rest

3. Good morning

5 sets of 8  

40-60 seconds rest

4. Barbell deadlift

5 sets of 8 increasing weight 

40-60 seconds rest

Now superset 5 & 6

5. Leg Extensions 

5 sets of 8 increasing weight 

40-60 seconds rest

6. Seated leg curl

5 sets of 8 increasing weight 

40-60 seconds rest

Now superset 7 & 8

7. Standing calf raises 

5 sets of 8 increasing weight 

40-60 seconds rest

8. Seated calf raises 

5 sets of 8 increasing weight 

40-60 seconds rest

9. Cable crunch

5 sets of 8 increasing weight 

40-60 seconds rest

10. 20 mins of Cadio of your choice