My goal is better legs overall. Focus on Hamstring
First training Monday - Strenght
Leg curl seated 3x12
Squat 2 warm up sets.
10x1 – 8x1 – 6x1 - 6x1
SLDL- 4x8-10
LUNGES 3x10
Calf - 2 exc.
Second training - Hypertrophy
Leg curl - standing 3x15
SLDL - 4x12 - Dumbells
Hack Squat - 4x12
Leg press superset Leg Extension 3x15
Hip Thrust 3x12
Calf 2 exercises.