Legs

1. Barbell squat

3 sets of 20, 15, 12 

40-60 seconds rest 

2. Barbell lunge

3 sets of 20, 15, 12 

40-60 seconds rest 

3. Good morning

3 sets of 20, 15, 12 

40-60 seconds rest

4. Barbell deadlift

3 sets of 20, 15, 12 

40-60 seconds rest 

Now superset 5 & 6

5. Leg Extensions 

3 sets of 20, 15, 12 

40-60 seconds rest 

6. Seated leg curl

3 sets of 20, 15, 12 

40-60 seconds rest 

Now superset 7 & 8

7. Standing calf raises 

3 sets of 20, 15, 12 

40-60 seconds rest 

8. Seated calf raises 

3 sets of 20, 15, 12 

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