warmup: 7min stairs
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240 airsquats ( 6 sets of 40 )
65 d-bell press ( sets of 6-8 reps)
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leg extensions with incline d-bell flys
1.20 / 15
2. 6-8 / 12
3. 12 / 10
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leg press calf raises / pec dec
1. 35 / 15
2. 15 / 20
3. 10 / 25
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close grips smith incline / standing leg curls
1. 10 / 12 each
2. 12 / 14 each
3. 15 / 8 each
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