(All weights are dumbells)

Quads
Set 1 Dumbell Squats - 0 lb - 12 reps
Set 2 Dumbell Squats - 2 lb - 10 reps
Set 3 Dumbell Squats - 5 lb - 8 reps
Set 4 Dumbell Squats - 8 lb - 6 reps
Set 5 Dumbell Squats - 2 lb - 10 reps
Set 6 Dumbell Squats - 0 lb - 8 reps

Hamstrings
Set 1 Straight-Leg Deadlift - 2lb - 12 reps
Set 2 Straight-Leg Deadlift - 5lb - 10 reps
Set 3 Straight-Leg Deadlift - 8lb - 8 reps
Set 4 Straight-Leg Deadlift - 15lb - 6 reps
Set 5 Straight-Leg Deadlift - 5lb - 12 reps
Set 6 Walking Lunges - - - - - - - 14 reps

Calves
Set 1 Angled Calf Raise - 0lb - 12 reps
Set 2 Angled Calf Raise - 5lb - 10 reps
Set 3 Angled Calf Raise - 8lb - 8 reps
Set 4 Angled Calf Raise - 15lb - 6 reps
Set 5 Angled Calf Raise - 0 lb - 12 reps
Set 6 Seated Calf Raise - using a single 15lb dumbell - 12 reps

Abs
Set 1 Floor Crunches 12 reps
Set 2 Floor Crunches 10 reps
Set 3 Floor Crunches 8 reps
Set 4 Floor Crunches 6 reps
Set 5 Floor Crunches 12 reps
Set 6 Bent Knee Leg Raises 12 reps

Woohoo!