WORKOUT :

Beginner:

goblet squat 12 reps 3 sets
cable deadlift: 12 reps 3 sets
assisted reverse lunge: 12 reps 3 sets
quads extension: 12 reps 3 sets
abductions: 20 reps 2 sets

Advanced:

BB Squat: 810 reps 4 sets
BB deadline: 810 reps 4 sets
Split Squats: 810 reps 4 sets
SUPERSET: quad extensions 10 reps, hammie curls 10 reps 3 sets
Cable kick back Medius: 15 reps 3 sets


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