Make today explosive with plyometric training. Your athleticism is just getting better and better.
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Having to be quick and explosive will help increase your speed and power—benefitting you both inside and outside the gym. By learning how to produce maximum force, you'll add pounds to your big lifts and increase your power.
Once you're done with your plyos, head on over to the machines and start putting some muscle on those legs! Those high-rep giant sets will make you want to cry.
Day 20: Legs and plyos 
Superset:
1
Dynamic-effort squat
4 sets of 3 reps (pause at bottom and explode up)
Jump Squat
4 sets of 4 reps (hold dumbbells at sides)
Note: Rest 90 sec. between supersets.
Superset:
2
Dynamic-effort reverse lunge
4 sets of 3 reps
Scissor Jump
4 sets of 2 reps per leg
Note: Rest 90 sec. between supersets.
Giant set:
3
Leg Press
3 sets of 20 reps
Hamstring Curl
3 sets of 20 reps
Leg Extension
3 sets of 20 reps
Walking Lunge
3 sets of 20 total steps
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.
If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.
If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.
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