wed:legs and triceps

150 abs
cardio: 5min stairs
*remember only 60 seconds between sets*
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leg extensions with tricep kickbacks
1.12 leg ex/ 8 each arm kickback
2.10 leg ex/ 7 each arm kickback
3.8+hold on last rep/ 6 each arm kickback
4.6+hold on last rep/ 6 each arm kickback
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leg curls with lying straight bar tri-extension (similiar to http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head but push behind head vs above head)
1.10 leg curl/12 tri ex
2.8+hold on last rep/10 tri ex
3.6+hold on last rep/8 tri ex
4.4+hold on last rep/8 tri ex
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routine: 8 reps - do this for the remainder of the workout
-squats
-dips(any form, if you go weightless go extremely slow or add holds)
-close grip bench press