alright i need help with my quad routine. my gym consists of basically only free weights with bench squat rack leg and leg extension machine. my current routine is:
leg ext 2 sets 20 reps
squats 5 sets 8-12 reps
Lunges 3 sets across basement floor and back
sngl leg ext 4 sets 10-15 reps
Ive had solid reults with it but ive hit sort of a plateau. i habe been body building for 3 years now and went from being 98 pounds at age 13 to a solid 145 now at sixteen. over the past year ive out on 23 pounds and didnt grow at all. ive deffinetely got the mass diet down but going into this contest id like to drop 10 -15 pounds. my body fat now is at about 7% and id like to get down to around 3%. Any pre contest dietary advice would be sick. | 
