Pump pump.pump. 1st superset 4 sets of 12 to 15-1min rest. 2nd superset 4 sets of 10 to 12- 45 second rest. 3rd superset 4 sets 8 to 10 -30 second rest. I use this to break my plateau. A guy named megabrian made something close to this year's ago and I have used it for years.

118 Superset

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Week 1

Week 2

Week 3

Week 4

Reverse Abs Crunch (Bodyweight)

Abs Crunch (Machine)

Lying Leg Curl

Leg Press

Calf Raise (Machine)

Leg Extension

Hanging Leg Raise

Decline Crunch

Cable Crunch

Calf Raise (Leg Press)

Seated Calf Raise

Lunge (Dumbbell)

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