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