Routine B - Rotation 4 - Legs

8:00 am

5 minutes warm up
5 minutes stretching

Leg Press
(warms x 3)
7 x 500
6 x 500
Drop Set
5 x 500 - 4 x 360

Stiff Leg Deadlifts
(warms x 2)
7 x 140
6 x 180
Drop Set
5 x 180 - 6 x 90

Squats With Chains
15 x 90
6 x 140 <- a little to ambitious
10 x 110

Dumb Bell Leg Curl
(warms x 1)
10 x 35
10 x 40
5 x 45 - 5 x 30

Calf Raise
(warms x 1)
15 x 180
13 x 180
11 x 180

HIIT
Bike 15 minutes

5 minutes cool down
10 mniutes stretching