i'm trying to really define my lower body, i carry more bf here, upper body is lean, I can't really do heavy or deep squats as i have chronic tendonitis in R knee, which acts up if i do to squats. I'm a nurse so i'm on my feet all day at work. Can anyone give me a routine with set/rep/poundage reccommendations.

I think it is going to be a matter of genetics in this case. I built some massive legs before I ever lifted. In fact, I rarely lifted. I did a lot of sprinting, sprint biking and jumping.

The only machines I ever did was extensions/ham curls.

For starters, with extensions, select a weight you can do 20 reps. For the first few weeks, do some warm up sets, then do 5 sets with the 20 reps. A couple of weeks later, up the weight and drop the reps to 15. Gradually work 5 sets up to 8 sets.

Ham curls:

Same set up, just work less reps and a heavier weight. Start off with 12 reps, then up the weight where you do less than 10 reps. 8 reps would be better. Work up to 8 sets. Hammies prefer heavier weight to grow.

Frank