I CRUSH BICEPS

Preacher Dumbbell Hammer Curls L/R
4 sets x 10 reps + drop set (2-0-1-0)
- (2 second lower - 0 pause at bottom - 1 second lift - 0 pause at top)
- drop set = another 4 sets x 10 reps (or failure) with 20% drop/ set
- rest 45 seconds

QUADS FOREVER

Leg Extensions - 2 Up 1 Down L/R
4 x 10 reps + drop set (3-0-1-0)
- 3 second negatives
- drop set = 4 drops at 20% (that's what I like)
Instructions:
1. 2 legs lift (1 second concentric)
2. Pause at top
3. Bring one leg down - 2 leg support to 1 leg support
4. Lower weight with one leg (3 second eccentric)
5. Repeat 10 reps per leg. 4 sets total
6. Finish up with a drop set (4 sets of 20% drops)