Today you focus on legs. You are doing a gym workout for this unless you have the equipment at home. Starting in reverse. Leg extensions hold them reps for two sets. The hold is 30 seconds and the reps are all out with 3 minutes in between. Then seated hamstring curls and the same rules. Then smith machine squats for two sets with no hold, just go heavy and do a lit of reps. Last would be either free weight squats or leg press. Either will be three sets with a warmup of 12-15 reps then heavier with two sets of 6-8 reps with 90 seconds on between.