anti-blog vol15 quads hamss calves
quads=leg extentions[12-15]+squats[9+x-reps]ss sissy squats[8-12+x-reps,dxo] leg ex[x-fade,xreps 12-15 reps]
hams=lunges[2×12-15],stiff legged deadlifts[dxo,x-reps,9-12reps] leg curls[15reps]
calves[standing,donkey,one legged calf raise 15-20 reps]
anti-summary=as I write this its the day after[what a workout!]
till next time iron buddies!
