Leg Press Wide (toes open) 3 sets 30,15,10 reps (Heavy)
^super-set
Leg Press Close (feet together) 3sets 30,15,10 reps (Heavy)
^super-set
Walking Lunges D.Bell 3sets 15 steps each leg
Single leg Smith press split squat 2sets 20,10/10 reps (10/10 means drop set)
^super-set
Single leg hamstring D.Bell dead lift 2sets 20reps (go heavier the second set)
^super-set
Kneeling leg Raises 2 sets 30,20reps (weight optional)
Hamstring Curl 2 sets 20,15/10 reps
^super-set
Forward Alternating Lunges 2 sets 1min
Glute Machine 2sets 15,10/10/10 reps (../../.. means 2 drop sets)
BrisFit 
August 18, 2013 at 1:45 am
Sorry I’m new to all of this, 3 sets of 30,15,10. Is that 3 sets each or depending on your level would I choose to do either 3 sets of one of the 3 choices. Like for beginners do I just start with 3 sets of 10 reps for the leg press wide exercise?