[Cornish_Celt]

Here ya go Bigdon

Legs

For quads I do 2 warm up sets and then 5 working sets, but each set consists of 4 exercises with no rest in between, as follows:

Warm up - Leg extension(toes pointed inwards), Leg press, Leg extension(toes straight) 10 reps of each(no rest between exercises) when you have done the 30 reps, rest one minute and do it again.

Working sets:
Remember: The following is all 1 set.
Leg extension: x 10
Leg press: x 10
Leg extension: x 10
Lunges: x 10 each leg(you do not need to add any weight to this, body weight is penty)

Do the above for 5 sets

No rest between exercises and rest for 2 or 3 minutes between sets(each set being the whole 40 reps)

When you have completed the 5 sets rest for a few minutes and then on to hams. The 2 warm up sets do not count as part of the 5 working sets.

Then to hams(not quite so bad!)
Lying or seated leg curls: 4 x 25

This is a leg killer plain and simple, It hurts like hell and you really have to push yourself through it.

Walking to the car afterwards is an experience!