ULTIMATE TRAINING DAY No.19 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

EXERCISE 1
Laying Hamstring Curls with drop set

• SETS x 3
• REPS x 12/15,10/15,8/15
• REST x 60 sec

EXERCISE 2
Leg Extensions with drop set

• SETS x 9
• REPS x 12/20,10/20,8/20,6,6,6,6,6,6
• REST x 60 sec/ once you hit the 6 sets 15 sec

EXERCISE 3
Close Footed Deep Squats (ass to grass with 2 sec pause at bottom) with drop set and super set exercise 4

• SETS x 3
• REPS x 5/10
• REST x none

EXERCISE 4
Barbell Step Lunges (Stationary single leg)

• SETS x 3
• REPS x 10 (5 reps each leg)
• REST x 120 sec

EXERCISE 5
Heavy Leg Press (wide foot) super set with exercise 6

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 6
Walking Lunges

• SETS x 3
• REPS x 20 normal steps, then 20 steps with double pulse
• REST x 120 sec

EXERCISE 7
Inner Thigh Machine with drop set

• SETS x 3
• REPS x 12/12 (2 sec pause on squeeze and stretch)
• REST x 30 sec

EXERCISE 8
Outter Thigh Machine with drop set

• SETS x 3
• REPS x 12/12 (2 sec pause on squeeze and stretch)
• REST x 30 sec

EXERCISE 9
Seated Calf Raises (heavy)

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 9
Hack Squat Machine Calf Raise with drop set x3 super set with exercise 10

• SETS x 3
• REPS x 10/10/10,8/8/8,6/6/6
• REST x none

EXERCISE 10
Body weight Calf Raises

• SETS x 3
• REPS x 30
• REST x 60 sec

WANT A SHOUT OUT!  Do this workout and make a post.  Tag me @brockcunico in your post description on how it went.  Use tags below and I will feature you on my social media outlets!

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