for legs i do : back squat 5 sets ; 12, 10, 8, 8, 8 reps

incline seated extension 5 sets ; 12, 10, 8, 8, 8 reps

machine leg curl, 5 sets ; 12, 10, 8, 8, 8 reps

hack calf raise 5 sets ; 12, 10, 8, 8, 8 reps

This is a great place to start... but if you are going to be training some muscle groups twice a week. I would rather see you split your legs into two days.

 

Day one focus on quads and glutes

 

Day two focus on hamstrings and calves. Maybe even toss in biceps or trieps if you would like to still hit them twice a week.

 

What do you think?