All my exercises are done like this: (4-6reps) 20 second rest and 2 more reps 20 second rest and one more rep
Like this..... 5reps(fail) 20 second break... 2 reps(fail) 20 second break 1 rep(fail) just to give you an idea with a warmup set first every time
leg extensions
leg press
leg curl
Straight leg dead lift
Smith machine front squats ass to ankles (super slow low weight and high reps) 2 sets 10-12 reps
You should feel like your going to vomit by the end have fun![]()
P.S. Front squats can be altered with hack squats...