Hamstrings (1 Drop Set): Choose one hamstring exercise. Perform two warm up sets. The first should be very light and the second should be moderate (approximately 60% of the weight you'll use on your all out set.) Next, pick a weight you'll be able to perform 6 - 10 perfect repetitions and work to failure. Immediately, drop the weight by 50% and continue to work to complete failure. That's all you need to do for hamstrings. Any zip you may have left in your hamstring you'll need for your compound quadriceps set. Just remember to write everything down and follow all the basic principles.
Quads (1 Super Set): For quads, you'll always super set using the leg extension first, followed by one compound exercise (either leg press, squats, hack squats, or smith machine squats). The idea is to pre-exhaust the quads with the leg extension, and then you'll be positive its your quads reaching failure first on your compound exercise, and not your glutes, back or other muscle groups. This is the main principle behind every super set in this entire workout. You should perform one light to moderate set of leg extensions and the compound exercise of your choice before you begin your all out set. Good luck, this one's a killer.
Now take one full days rest!
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