Front of legs (Quads):
Squats: 4 sets of 8-12 reps
Hack squats: 4 sets of 8-12 reps
Leg extensions: 4 sets of 8-12* reps
Lunges: 4 sets of 8-12 reps
Hamstrings:
Lying leg curls: 4 sets of 8-12* reps
Seated leg curls: 4 sets of 8-12* reps
Standing leg curls: 4 sets of 8-12* reps
* Followed by three or four negative reps
PRIORITIZATION
"You must face the fact that leg training is the most difficult of all
bodypart workouts, so prioritize it. Your leg training should receive
most of your mental preparation and most of your physical effort, but
the benefits will be the most inspirational you'll experience. In
addition, heavy leg training is synergistic: the rest of your body will
accelerate in growth in direct proportion to the intensity of your leg
training."
--Andreas Munzer
