Here is an example of a leg workout. Today I am focusing on building my quads and calves. I am going to use a relatively heavy weight, to where my last two reps of each set are a struggle. Hopefully, showing you a little of what I do in the gym can give you some ideas!

Legs: (Quads & Calves)
Smith Machine Squats 3 X 15
Hack squat 3 X 15, or last set to failure
Seated Leg Extensions 3 X 10, last set a drop set reducing weight
Box jumps 3x25
Walking Barbell Lunges3x20, superset with adductor 3 X 20
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run