Legs and Shoulders

warmup 1: stairs 5min
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100 shoulder cable crosses (high) / 75 lying leg curls
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dumbbell military press / leg press / calf raises
1. 12 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
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Dumbbell single arm squat swings  / dumbbell side raises
1. 10 each / 15
2. 8 each / 12
3. 6 each / 10
4. 5 each / 8
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squats / clean and press / leg extensions
1. 10 / 8 / 20
2. 8 / 7 / 18
3. 6 / 6