10min skipping for your warm up

1min Rest in-between sets unless specified 

GERMAN VOLUME TRAINING (1min rest in-between sets)

EXERCISE SET 1 SET 2 SET 3 SET 4 TIPS
Barbell front squat 10 reps 10 sets, use same weight for all 10 sets. Use a weight you would fail at 20 reps on Keep chest up, shoulders up , core tight and make sure to push knees out
Laying Leg curls 12 10 8 8 Push chest off the bench and push hips into the bench , focus on getting heels to your bum
Dumbbell lunges 10 10 10 10 Make the lunges wide focusing gluts and hamstrings
Leg Extensions 7 sets 15 reps with 30sec rest in-between sets Squeeze for 2sec on top of the movement , keep legs close to each other