5

Legs

1. Single Leg Hamstring Curl or Seated Hamstring Curl. Do a few sets of 15 here superseded with your Squat variation of choice in exercise 2.

2. Squat variation. Personally I like to use ether a power squat machine or hack squat. If you use a hack squat keep your feet at the bottom of the platform, closer is better but being at the bottom is more important than width. Work up to a top set of 6 reps. Get some rest, take the weight down to something you could do for about 12-15 reps and get 20 with it.

3. Leg Press, you only need 1 or 2 warm up sets here, work up to a weight you can barely get 15 with. Do your set, rack the weight and rest 30 seconds, do as many reps as you can in one go and then rack the weight again and rest another 30 seconds, unrack and go again. As an example 15, 9, 5. This is called a cluster set.

4. Leg extensions. 3 sets of 30 reps with a 30 second stretch on each quad after each set

5. Lying Hamstring Curl. Work up to a good weight and do 3 sets of 10 with it. On the 4th set do a drop set with 2 drops. Example work up to 100 on weight stack. 2-3 sets with it of 10 reps. 3rd or 4th set (last set) 100x8, 70x10, 50x10

6. Stiff Legged Deadlifts. Barbell or Dumb bell, work up to a top set of 10 reps. Go down nice and controlled. Think about pushing your butt back to lower yourself rather than putting your chest down.

7. Calve machine of choice, keep weight on big toe / ball of foot. Do not roll foot outwards. Hold each rep in the stretch position for at least 5 seconds. Get a total of 100 reps in any fashion.