Squat 3*5*60 / 5*100 / 5*140

Deadlift 5*60 / 5*100 / 5*140

Lower back bench 1*10
Lower back reverse 1*10

Leg press 1*50
Leg extension 1*50
Pull trough 1*10
Calf raises 3*20

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20