Start off with 1 mile warmup
Every workout except dead-lifts will consist of 2 warmup sets of 12-15 reps and 1 set till failure (total of 3 sets)
Squats using smith machine
Leg press
Dead lifts (2 sets of 15 reps)
Leg extensions
Seated hamstring curls
Seated calf raises
End with 15 minutes on the stair master
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