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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY N0.9 - Legs

6/22/2018

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MUSCLE GROUP:  Quads, Hamstrings, Calves

Season 2:  UTD No.9 - Legs
Exercises x 12


EXERCISE 1
Leg Extensions with drop set super set with exercise 2
  • SETS x 3
  • REPS x 10/20 (2 sec holds are top of every 2 reps)
  • REST x none

EXERCISE 2
Cable Leg Press with drop set (first set wide, drop set close foot)
  • SETS x 3
  • REPS x 10/20
  • REST x 90 sec

EXERCISE 3
Barbell Squats super set with exercise 4
  • SETS x 3
  • REPS x 10. 8. 6.
  • REST x none

EXERCISE 4
Barbell Stiff Leg Dead lifts super set with exercise 5
  • SETS x 3
  • REPS x 10. 8. 6.
  • REST x none

EXERCISE 5
Walking Lunges
  • SETS x 3
  • REPS x 50 steps
  • REST x 120 sec

EXERCISE 6
Laying Hamstring Curls (double leg on first sets, single leg on drop sets) super set with exercise 7
  • SETS x 3
  • REPS x 12/12.  10/10.  8/8.
  • REST x none

EXERCISE 7
DB Sumo Squats (hold db in-between legs and proceed to squat)
  • SETS x 3
  • REPS x 15
  • REST x 90 sec

EXERCISE 8
Seated Calf Raises with drop set x3 (use laying hamstring machine for this exercise.  Sit on seat, place knees under pad and proceed to do calf raises.)
  • SETS x 3
  • REPS x 10/10/10
  • REST x 60 sec

EXERCISE 9
Straight Bar Calf Raises with *UPset x 3 (do all three sets in a row without rest, increasing weight each set.  This equals ONE set)
  • SETS x 3
  • REPS x 10/15/20
  • REST x none

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

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    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links