Here's one of my current workouts designed to target the quads, hamstrings and leg:
Single sets of the following, with 1 minute's rest: Leg press 10x3 (heavy) Hack Squat 12x3 (light) Walking Lunges with Barbell 20x3 Leg extension 10x3
Superset of the following, with 1 minute's rest: Single Leg curl 20x3 (10 each leg) Romanian Deadlifts with Dumbbell 10x3
Single sets of the following, with 1 minute's rest: Hamstring Curl 12x3 Abductor Machine 15x3 (triple dropset on the last set)
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