ok i just did my first monday workout yesturday ... and to answer your question before i go on when you go into like your sitting down in a chair position while doing squats and with right form and deep enough your hitt your hamstrings as well, thats why im doing 2 diff squat excerises ....
i started lite 2 warm up sets 70lbs single leg ext then..
90lbs 4 sets 15 reps and a 5th set with 110lbs 10reps
BB squats
225lbs 5 sets 10reps last set bumped up to 275lbs 6 reps
Front squat
185lbs 10 reps 4 sets then 5th set 225lbs 8 reps
leg press
360lbs 4 sets 30 reps 5th set 450lbs 15 reps
floor crunch 20reps 5 sets
rope crunch 60lbs 5 sets 20 reps
leg raises 4 sets 20 reps
my legs felt very tight and as i was doing front squats i felt my core working to keep the weight stable and after hitting abs felt huge burn... so far the best leg workout that ive done without going heavy in a long time loving this new program already...
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