Legs & Triceps

warmup
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Leg Press - one set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

Hammer Strength Dip Machine - One set
15 reps, Add weight - 10 reps, Add 8, Drop weight - 10 reps, Drop 15

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Squat / Rope Tri extension / Leg Extension / reverse tri extension
1. 8 / 18 / 25 / 15
2. 7 / 15 / 25 / 15
3. 6 / 12 / 20 / 10
4. 7 / 10 / 20 / 10
5. 8 / 8 / 15 / 8

Outside:
10 back lunge each side
10 front lunge each side
10 pulse each side
50 airsquats
5 stairs