Legs
Warm up - Leg extensions 3 x 20, 20 and 10
Leg extensions: 5 x 6 (each set to failure on the 6th rep, wait 20 seconds then do it again increasing the weight on the last set - this will really shock the muscle)
Seated leg curls: 5 x 6 (do the same as above)
Standing calf raises: 3 x 10
Job done, could hardly walk straight when finished!
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