Junior Member
Stretching
2 warm-up sets of 20 reps
Squats:1 set 1x18 w/155, 2nd set 1x6 w/175, 3rd set 1x4 w/195, 4th set 1x2 w/205, Then take 50% of my 1st set wieght and burn out!
Leg curls: Same as above
Leg Extensions: Same as above
and then stretch again and do very light cardio for 20 min!
Senior Member
You wanna blast them, do some walking lunges across the gym (20-30 yards). Your ass will be sore for a few days. I'd throw in some deadlifts too.
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