ULTIMATE TRAINING DAY No.64 - Legs

MUSCLE GROUP: Quads, Hamstrings, Calves

UTD No.64 - Legs
Exercises x 12

EXERCISE 1
Leg Extensions with drop set (drop set is alternating single leg, switches legs each rep)

• SETS x 4
• REPS x 10/20.8/16.6/12.4/8
• REST x 60 sec

EXERCISE 2
Single Leg Hamstring Curls super set with exercise 3

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

EXERCISE 3
Laying Hamstring Curls

• SETS x 3
• REPS x 2015.10
• REST x 90 sec

EXERCISE 4
Reverse Hack Squat Machine super set with exercise 5

• SETS x 4
• REPS x 12.10.8.6
• REST x none
  

EXERCISE 5
Seated Leg Press Machine (close footed)

• SETS x 4
• REPS x 24.20.16.12
• REST x 120 sec

EXERCISE 6
DB Squat on plyo box (stand on box holding heavy db in hand with toes hanging off the edge.  Squat down and push the squat through your heels.) super set with exercise 7

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

EXERCISE 8
Box Jumps super set with exercise 9

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

EXERCISE 9
Walking Lunges (body weight)

• SETS x 3
• REPS x 40 steps total
• REST x 120 sec

EXERCISE 10
Seated Leg Press Calf Raises with drop set super set with exercise 11

• SETS x 3
• REPS x 12/24.10/20.8/16
• REST x none

EXERCISE 11
Standing Calf Raises (body weight on a plate)

• SETS x 3
• REPS x 40 steps total
• REST x 120 sec

EXERCISE 12
Seated Calf Raises

• SETS x 6
• REPS x 6
• REST x 15 sec
  

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