Yikes. I know that in about an hour or so, I won't be walking so cardio should be a riot tomorrow.
Leg Extensions:
6 warm-up sets dropping weight consecutively
5 - 10 second rest between each set
1 set of 10 reps @ 70 lbs.
2 sets of 10 reps @ 50 lbs.
3 sets of 10 reps @ 40 lbs.
Squats (wide stance):
2 lighter sets of 15 reps @ 40 lbs.
2 heavier sets to failure; 1st set of 10 reps @ 70 lbs., 2nd set of 5 reps at 90 lbs. immediately folowed by 5 reps @ 70 lbs.
Leg press (shoulder width stance):
1 set of 8 reps @ 110 lbs., 3 sets of 8 reps @ 130 lbs.
Static BB Lunges:
3 sets X 10 reps each side @ 30 lbs.
Plie DB Squats:
3 sets x 15 reps @ 42.5 lbs. superset with shoulder press 10 reps @ 17.5 lbs.
Seated Calf Extension:
1 set X 20 reps @ 30 lbs.
1 set X 20 reps @ 50 lbs.
1 set X 20 reps @ 70 lbs.
Hanging Leg Raises:
2 sets X 15 reps