3 Sets of Leg Press with 10 to 15 Reps
3 Sets of Squats with 8 to 12 Reps
3 Sets of Hack Squat Machine with 10 to 15 Reps
Do 1 1/2 reps, this means go all the way down where your quads are parallel with the ground and then com up half way up, then all the way back down and then all the way up. That is 1 rep.
3 Sets of Stiff-Legged Deadlifts with 12 Reps
3 Sets of Leg Extensions with 12 Reps
8 Sets of Abs with 25 to 50 Reps
Use any variety of ab exercises that you like.