gona start hitting the legs hard ( Dumbbell Lunges,Dumbbell Squat,Smith Machine Squat,Lying Leg Curls x3 sets of 10 for every exercise do u think thats enough

Dumbbell Lunges 11kg
Dumbbell Squat 11kg
Smith Machine Squat 40kg
Lying Leg Curls 10kg

got good pumps

try and get in the squat rack mate. not smith machine its to stiff and unatural and doesnt use your body to stabilise it. squating with a regular barbell in a aquat rack will put loads of mass on your trunk. thats all legs and back. i even found that it helped me gain more upper body mass as well becouse of holding the weight steady on my shoulders. squats are probably the greatest exersise for mass and strength but the majority of people miss them out becouse there just to hard if done correctly. make sure you use corect form with a wide stance and squat to paralel coz so many people dont do them correctly. look up an exersise techniqe for the barbell squat

thanks mate

Are you training for mass?

yea pj

Then that is not the best routin to follow.

I would suggest:-

Leg extensions 1 X 20, 1 X 15, 1 X 12, 2 X 8 - failure
Leg Press 1 X 15, 2 X 8 - failure
Hack squats 1 X 12, 2 X 8 - failure

Leg curls 1 X 20, 1 X 15, 1 X 12, 2 X 8 - failure
Stiff legged deadlifts 1 X 15, 2 X 8 - failure

The inital sets where the reps are higher are of course warm ups that get progressively heavier - without taxing you too much. Then for your heavy sets put you maximum weight on.

PJ

thanks pj