Exercise set#/reps


Barbell squats 1/12 2/12
(wam up)

Barbell Squats 1/50 <---Use wieght you can handle with perfect form
(Work Sets) 1/8-10 <----Use heaviest wieght you can handle

Leg Presses 1/100 <----may pause after every 10 reps but keep your feet on the platform

Leg Extensions 1/failure <-- perform 1 fast extension followed by one three-second pause at the top.

2/failure <---do 3 fast reps followed by one 3-second pause at the top

3/failure <----do 3 fast reps followed by one slow rep at the top

*pulled this workout from Jason E. Cohen