ULTIMATE TRAINING DAY No.54 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

UTD No.54 - Legs
Exercises x 9

EXERCISE 1
Laying Hamstring Machine

• SETS x 3
• REPS x 20.15.10
• REST x 60 sec

EXERCISE 2
Leg Extensions super set with exercise 2

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 3
Seated Leg Press Machine (Close Footed)

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

EXERCISE 4
Rack Squats with triple drop set (Place rack height below parallel and squat down to rack.  Pause at bottom for 2 sec before squatting up.)

• SETS x 3
• REPS x 5/5/5.4/4/4.3/3/3
• REST x 120 sec

EXERCISE 5
Leg Press (sled machine)

• SETS x 6
• REPS x 6
• REST x 20 sec

EXERCISE 6
Single Leg Hamstring Curls super set with exercise 7

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

EXERCISE 7
DB Stiff Leg Dead lift

• SETS x 3
• REPS x 12.10.8
• REST x 90 sec

EXERCISE 8
Seated Calf Raises with drop set x 5

• SETS x 1
• REPS x 5/10/15/20/25
• REST x 15 sec

EXERCISE 9
Stairway to heaven calf raises with Sandbag on shoulders (find a stair set and do 10 reps per stair without rest til you reach the top)

• SETS x 10
• REPS x 10
• 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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