Legs and Shoulders

warmup 1 : 5 min rows
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warmup 2 : 150 lunges /  75 low cable crosses
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hack squat / dumbbell pulls / standing leg curls
1. 15 / 10 each / 20 each
2. 12 / 8 each / 15 each
3. 8 / 6 each / 12 each
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behind the neck hammer strength / leg extensions / plate raises
1. 12 / 15 / 10
2. 10 / 10 / 10
3. 8 / 8 / 10
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leg press / upright rows / lying leg curls
1. 10 / 12 / 15
2. 8 / 10 / 12
3. 6 / 8 / 10