Legs

1. Barbell squat

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

2. Barbell lunge

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

3. Good morning

5 sets of 8  

40-60 seconds rest

4. Barbell deadlift

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now superset 5 & 6

5. Leg Extensions 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

6. Seated leg curl

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now superset 7 & 8

7. Standing calf raises 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

8. Seated calf raises 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

9. Cable crunch

5 sets of 12 increasing weight 

40-60 seconds rest

10. 20 mins of cardio of your choice