Legs and shoulders

Warmup: stairs 5min
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squat to press 100
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leg press with easy curl bar raises
1. 10 leg press / 15 raises
2. 8 leg press / 12 raises
3. 6 leg press / 10 raises
4. 4 leg press / 8 raises
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front raises (heavy) with calf raises
1. 7 each / 30 calfs
2. 6 each / 25 calfs
3. 5 each / 20 calfs
4. 4 each / 15 calfs
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side raise holds with leg extensions
1. 5 holds / 20 extensions
2. 4 holds / 18 extensions
3. 3 holds / 15 extensions