here is todays legs arms and abs depletion workout:
leg ext 12x15
ss seated leg curls 12x15
standing calves 6x15
seated calves 6x15
mach curls 4x15
ss mach tri ext 4x15
cable peaks 4x15
ss benckh dips 3x15
1 arm cable ext 1x15
hanging leg raises 2x15
standing cable crunch 2x15
db side crunches 2x15 each side
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overall goal is 185lbs 7% bodyfat
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