ULTIMATE TRAINING DAY No.74 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

UTD No.74 - Legs
Exercises x 12

EXERCISE 1
Leg Extensions

• SETS x 6
• REPS x 5 each leg/5 double, 4 each leg/4 double, 3 each leg/3 double, 2 each leg/2 double,1 each leg/1 double ALL that is ONE set.  After 3 sets of that, proceed to do 3 more sets of 30
• REST x none

EXERCISE 2
DB Stiff Leg Dead Lift with drop set then superset with exercise 3

• SETS x 3
• REPS x 12/10.10/10.8/8
• REST x none

EXERCISE 3
Seated Hamstring Curls

• SETS x 3
• REPS x 20.15.10
• REST x 90 sec
  

EXERCISE 4
Banded Rear Delt Face Pulls

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

EXERCISE 5
Deep Barbell Squats with pause at bottom (half the reps wide, half close footed.) super set with exercise 6

• SETS x 3
• REPS x 5/5.4/4.3/3
• REST x none

EXERCISE 6
Walking Barbell Drag Lunge (use same leg for duration of reps) with drop set to body weight

• SETS x 3
• REPS x 12/12 each leg
• REST x none

EXERCISE 7
Seated Hack Squat Machine (close footed) super set with exercise 8

• SETS x 3
• REPS x 10.8.6
• REST x none

EXERCISE 8
Inner Thigh Machine super set with exercise 9

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 9
Seated Hack Squat Machine (wide footed) super set with exercise 10

• SETS x 4
• REPS x 10.8.6
• REST x none

EXERCISE 10
Outer Thigh Machine

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

EXERCISE 11
Seated Hack Squat Machine Calf Raises with drop set

• SETS x 4
• REPS x 10/20.8/16.6/12
• REST x 60 sec

EXERCISE 12
Seated Hack Squat Machine Calf Raises with *UP set (go up weight each set without rest instead of down in weight)

• SETS x 4
• REPS x 20/15/10/5
• REST x 60 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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