Legs and triceps

warmup 1: 5min stairs
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warmup 2 : 100 dips / 100 light hack squat on smith
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lying leg curls / skull crushers / seated leg swings
1. 20 / 20 / 20
2. 15 / 15 / 20
3. 12 / 12 / 20
4. 10 / 10 / 20
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leg extensions / overhead d bell extensions / Russian plate twists
1. 25 / 12 / 20 total
2. 10 / 10 / 20 total
3. 8 / 8 / 20 total
4. 6 / 6 / 20 total
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100 cable extensions
100 reverse cable extensions
75 each single leg squats