ULTIMATE TRAINING DAY No.34 - Legs

 MUSCLE GROUP:  Quads, Hamstrings, Calves

UTD No.34 - Legs

EXERCISE 1
Leg Extensions

• SETS x 10
• REPS x 10
• REST x 20 sec

EXERCISE 2
Laying Hamstring Curls

• SETS x 10
• REPS x 10
• REST x 20 sec

EXERCISE 3
Inner Thigh Machine Mega Set (3 sets of 10 in row without drop set) super set with exercise 4

• SETS x 3
• REPS x 30 total - 10/10/10
• REST x 15 sec

EXERCISE 4
Outer Thigh Machine Mega Set (3 sets of 10 in a row without drop set)

• SETS x 3
• REPS x 10/10/10
• REST x 15 sec (back to exercise 3 after your 3 sets)

EXERCISE 5
Free Motion Squat Machine with drop set super set with exercise 6

• SETS x 3
• REPS x 6 reps wide footed, 12 reps close footed)
• REST x 90 sec

EXERCISE 6
Single Leg Squat (Place back foot on a bench, and squat down with your front leg until 90 degrees)

• SETS x 3
• REPS x 15 each leg
• REST x 120 sec

EXERCISE 7
Single Leg* Leg Press super set with exercise 8

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

EXERCISE 8
Seated Hamstring Curls

• SETS x 3
• REPS x 16,14,12
• REST x 90 sec

EXERCISE 9
Leg Press Calf Raise super set with exercise 10

• SETS x 3
• REPS x 12
• REST x 120 sec

EXERCISE 10
Body Weight Calf Raises standing on a 45lb plate

• SETS x 3
• REPS x 30 (2 sec pause at top on every two reps)
• REST x 90 sec

EXERCISE 10
Seated Calf Raise Machine

• SETS x 6
• REPS x 6
• REST x 15 sec

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