For example, I can curl half of what I bench press for low
reps, but with high
reps, I can only curl 1/3 of what I can bench for high
reps.. That's why you don't need
accessory movements on a routine like this; your arm muscles are getting more than enough work doing compound
exercises.
For quadriceps choose two of the
exercises listed above and do 2 — 4 sets of each (after your warm - ups) for anything between 5 and 15
reps. I'd recommend doing 5 — 8
reps for your main lift and 10 — 15
reps for your
accessory lift.