ULTIMATE TRAINING DAY No.4 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

Season 2:  UTD No.4 - Legs
Exercises x 10

EXERCISE 1
Leg Extensions super set with exercise 2

• SETS x 4
• REPS x 25. 25. 25. 25
• REST x none

EXERCISE 2
Seated Hamstring Curls super set with exercise 1

• SETS x 4
• REPS x 25. 25. 25. 25
• REST x none

EXERCISE 3
Banded Squats with drop set (attach bands above squat rack, then attach them to the bar.  The tension off the bands will HELP lift the weight as you go lower on your squats.)  Then super set with exercise 4

• SETS x 3
• REPS x 6/6.  5/5.  4/4.  (wide foot on first sets, close footed on drop sets)
• REST x none

EXERCISE 4
Leg Press Machine (the machine that the seat slides up on down as you press, not the foot platform)

• SETS x 3
• REPS x 20. 15.10 (close footed)
• REST x 120 sec

EXERCISE 5
Outer Thigh Machine with drop set then super set with exercise 6

• SETS x 3
• REPS x 15/15
• REST x none

EXERCISE 6
DB Stiff Leg Dead Lift with drop set (put toes on a platform for the drop set)

• SETS x 3
• REPS x 10/20
• REST x 90 sec

EXERCISE 7
Inner Thigh Machine with drop set then super set with exercise 8

• SETS x 3
  
• REPS x 15/15
  
• REST x none
  

EXERCISE 8
Free Motion Single Leg Hamstring Curls

• SETS x 3
• REPS x 20. 15.10
• REST x 90 sec

EXERCISE 9
Standing DB Calf Raises with drop set x3

• SETS x 3
• REPS x 10/20/30 (the 3rd drop set is body weight)
• REST x none

EXERCISE 10
Seated Plate Loaded Calf Raises

• SETS x 6
• REPS x 6
• REST x 15 sec

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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