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After I do cardio and stretch then I do squats, 4 sets of 10 reps, then seated press-same number with alternating calf raises, then 5 sets of leg extensions. Usually I do this on Thursdays or Fridays b/c then I have the weekend to recover from jello legs. I may also add in tricept pushdowns with the rope inbetween squat sets. Then 150 crunches, 20 side bends with 40lbs, then stretch and cool down.