Legs , Triceps , Abs

warmup
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x2
25 lying leg curls
25 leg press
25 cable skulls
25 rope crunches

x2
25 leg extensions
15 each leg standing curls
25 dips
4 hanging leg holds

outside
- 15 close grip pushups
- 25 straight leg deads
- 15 double kickbacks
- 15 lunges with dbells each leg

abs
- 75 russian twists
- 75 sit ups (full leg down)
- 50 leg in and outs
- 50 swings