Super setted with DB lunges 35lbs and a good distance.
Stiff leg dead lifts ( went light becuase my.lower back was hurting. So I went slower on the reps and more tut)
135x10 warm up
Drop set 135x15
Squats (present exhausted )
135x 12 warm up
Weighted ab crunches super setted with oblique work
And cool down cardio for 10 mins
It doesn't look like a lot of volume on paper but its a killer. I usually do leg extensions and hammy curls but my legs were to dead.
And here's a pic.... (Not from today from shoulder arm day so pump is there lol) I'm also doing auxiliary bicep and trap work on random days because those are lacking in my eyes and I think its working....actually I've noticed a good amount of growth in my arms and traps already which i m loving!