hello mate
try this one bro
rest time between sets 1 minute 30 seconds
squats -
1st set 15 reps
2nd set 12 reps
3rd set 10 reps
4th set aim for 8 or above
leg press
1st set 15 reps
2nd set 12 reps
3rd 10 reps
4th aim for 8 or above
thigh raises
same amount of sets and reps
hamstring curls
same amount or reps and sets
calve raises
1st set 15 reps
2nd set 12 reps
3rd set aim for 10 or more
this is my current rotine and **** me this hurts, you,ll feel like spewing by leg press. keep the time inbetwwen set to 1 minute 30 seconds. veru important.
give it ago let me no how u get on,if your still alive lol
