leg and tris

warm-up: 7min of light cardio
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routine : do in any combination and rep count,  adjusting the weight if your going too fast or too slow.
    - leg press (knees to chest) 150
          do the last 50 in one set, 15 reps drop weight, 15 reps drop, 20
    - standing overhead tricep extension (easy curl bar) 100
    - hammer dumbbell lying extensions ( skull crusher position) 100
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leg extensions 50
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cable tricep extensions regular and reverse grip 10 to 6
       (this means 10 regular grip,10 reverse grip,9 reg,9 rev,8,etc.)