A1:
Warmup (with spin bike)
Squat
DB curl (seated, thick grip)
Farmer's walk lunge
BB curl (standing, thick grip)
Overhand BB preacher curl
Leg extension (~with negs)
A2:
Warmup (with jump rope)
Bench
Seated calf raise
Incline bench
Standing calf raise
DB flye (legs up)
Incline calf press (with negs)
A3:
Warmup (with high knees)
DL
Good morning
Stiff-leg DL
Pullup
Leg curl
Yates/Pendlay BB row
A4:
Warmup (with wall walking!)
DB front delt raise (seated)
Cable tri exension
DB lateral delt raise (seated)
Elbows-in DB extension
BB military press (standing)
DB pullover (with tri extension)
Shrug/Hise shrug (heavy!)
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