Legs

Leg presses(feet low and close)
(warmup)....230x10,410x10
Sets....590x10,590x10,590x10,610x4

Leg presses(feet high and wide)
Sets.....610x10,630x10,630x10

Leg presses(feet shoulder height and wide)
Sets....630x10,630x10,630x10

Squats shoulder width stance
Sets...155x12,205x8,225x5


Calves

Calves off leg press(rep range of 20,15,12, with static hold 30 seconds last rep and crank out 5 more)superset with standing toe raises no reps with rep range of 35,25,25)
Sets....400x20,430x15,455x20(hold and 5 more)/35,25,25

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