ULTIMATE TRAINING DAY No.49 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

UTD No.49- Legs
Exercises x 10

EXERCISE 1
Leg Extensions super set with exercise 2

• SETS x 7
• REPS x 12
• REST x none

EXERCISE 2
Seated Leg Curl

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

EXERCISE 3
Walking Weight Barbell Lunges super set with exercise 4

• SETS x 3
• REPS x 20 steps weighted (60% above of your body weight)
• REST x none

EXERCISE 4
Seated Chair Squat Machine super set with exercise 5

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 5
Walking Lunges (body weight)

• SETS x 3
• REPS x 20 steps body weight
• REST x 120 sec

EXERCISE 6
Seated Leg Press Machine (single leg to double leg)

• SETS x 3
• REPS x12/24.10/20.8/16 (bold highlights are single leg, reps per leg.  None bold are both legs.)
• REST x 60 sec

EXERCISE 7
Inner Thigh Machine super set with exercise 8

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 8
Outer Thigh Machine

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

EXERCISE 9
Standing Calf Raises (Smith Machine)

• SETS x 6
• REPS x 20.12.10.8.6.20
• REST x none

EXERCISE 10
Seated Calf Machine (free motion machine) drop set to body weight

• SETS x 3
• REPS x 20 each leg/30 body weight.  15 each leg/30 body weight.  10 each leg/30 body weight
• 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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