Quadriceps And Hamstrings Training

Quadriceps 

1. Leg Extensions 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. Barbell Squats 5 sets of 8-10 reps, rest 1 minute between sets.

3. Leg Press 5 sets of 12-15 reps, rest 1 minute between sets, dropset last set.

4. Close Stance Hack Squat 5 sets of 10-15 reps, rest 1 minute between sets.

5. Sissy Squats 5 sets of 20 reps, rest 45 seconds between sets.

Hamstrings 

1. Lying Leg Curls 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. One Leg Standing Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

3. Seated Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

4. Stiff Legged Deadlift 5 sets of 10-12 reps, rest 45 seconds between sets.

5. Weighted Lunges 5 sets of 10-12 reps per leg, rest 45 seconds between sets.