Quads, glutes and calves workout

Workout from wednesday:

Fasted hiit cardio 30min

Close legs back squat: Warm up 20x20kg, 14x40kg, 14x50kg, 12x60kg, 10x70kg
Single leg press – each leg : 5x14x75kg
Bulgarian split squat – each leg: 5x15x10kg
Leg extention: 15x20kg, 15x25kg, 15x30kg, 15x25kg, 15x20kg
Walking lunges with dumbbells: 20x(2x7,5kg), 20x(2x10kg), 20x(2x12,5kg), 20x(2x15kg), 20x(2x7,5kg)
Hip thrusts 5x20x40kg
Glute cable kick back – each leg: 5x10x20 kg
Calf raises smith machine: 20x40kg, 

Post workout hiit cardio 20 min


Diet:
1. Impact whey protein 50g
2. Rice 25g, grilled chicken 125g
3. Impact whey protein 50g, 
4. Grilled Chicken75g, almonds 40g
5. Maltodextrin 50g, Impact whey protein 50g
6. Rice 10g, grilled chicken 75g, almonds 34g
7. Impact whey protein 25g