Legs and Shoulders

Warmup: 

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35 squats / 20 pullups
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leg press with military seated
1. 10 leg press / 15
2. 8 leg press / 12
3. 6 leg press / 10
4. 4 leg press / 8
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front raises seated (heavy) / leg curls
1. 7 each / 15
2. 6 each / 12
3. 5 each / 10
4. 4 each / 8
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side raise holds with leg extensions
1. 5 holds / 20 extensions
2. 4 holds / 18 extensions
3. 3 holds / 15 extensions