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