Sets 4 Reps 10 Tempo Rest 20sec. Do it: Kneel with one leg forward in front of a cable machine setup.
Then I tried to do one more set(set 6), I couldent do it.
But well I will try to add those leg curls, I hope they work.
Close grip bench presses and dips should be your main focus, and then maybe an isolation exercise such as pulldowns or skullcrushers ( these are really optional ).
You have to remember that it is muscle that burns calories so the more muscle you have the more calories are burnt by the body even at rest.
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