Leg Developer

Exercise Order	Exercise	Reps	Working Sets	Rest (seconds)	Tempo
A1	Front Squat	2-4	5	120	2010

B1	Back Squat	4-6	4	30	2010
B2	Leg Press	6-8	4	30	3010
B3	Leg Extension	10-12	4	30	4010
C1	Deadlift	4-6	4	30	2010
C2	Stiff Leg Deadlift	6-8	4	30	3010
C3	Lying Leg Curl	10-12	4	30	4010

ALWAYS USE A SPOTTER
IF YOU ARE WORRIED ABOUT YOUR FORM, THEN ASK FOR HELP
NEVER DO DEADLIFTS OR SQUATS WITH A BENT BACK OR IF YOU ARE INJURED
The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2
Tempo:
- The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
- The Third number (as in 2010) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
- The Second number (as in 2010) is the amount of time to hold the weight/pause at the bottom of the exercise.
- The Fourth number (as in 2010) is the amount of time to hold the weight/pause at the top of the exercise.
- Using 2010, you would perform a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.