ULTIMATE TRAINING DAY No.4 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

EXERCISE 1
Leg Extensions with drop sets and 2 sec hold at top

• SETS x 3
• REPS x 10/20
• REST x 60 sec

EXERCISE 2
Laying Hamstring Curl

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

EXERCISE 3
Walking Barbell Lunges with drop sets

• SETS x 3
• REPS x 12 steps (heavy) drop set 24 steps (body weight)
• REST x 90 sec

EXERCISE 4
Leg Press (Heavy) with drop set and 2 sec pause at bottom

• SETS x 3
• REPS x 10/20
• REST x 120 sec

EXERCISE 5
Inner Thigh Machine with 2 sec holds super set with exercise 6

• SETS 7
• REPS 12
• REST x none

EXERCISE 6
Outer Thigh Machine with 2 sec holds super set with exercise 7

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

EXERCISE 7
Box Jumps

• SETS x 3
• REPS x 20
• REST x 120 sec

EXERCISE 8
Standing Smith Machine Calf Raises super set with exercise 9

• SETS x 3
• REPS x 16,14,12
• REST x none

EXERCISE 9
Seated Calf Machine

• SETS x 3
• REPS x 1 min
• REST x 60 sec

EXERCISE 10
Stairway To Heaven (Find 10 steps and do 10 reps per step with 2 sec pause at top)

• SETS x 10
• REPS x 10
• REST x none
  

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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #ultimatetrainingday