ULTIMATE TRAINING DAY No.89 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

UTD No.89 - Legs
Exercises x 12

EXERCISE 1
Leg Extensions with drop set x2 super set with exercise 2

• SETS x 3
• REPS x 10/20
• REST x none

EXERCISE 2
Laying Hamstring Curl with drop set x2

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

EXERCISE 3
Leg Extensions with *upset x5 (go up in weight each set instead of down)

• SETS x 1
• REPS x 5.5.5.5.5 (every 5th rep hold for 5 sec in flexed position)
• REST x none

EXERCISE 4
Laying Hamstring Curl with *upset x5 (go up in weight each set instead of down)

• SETS x 1
• REPS x 5.5.5.5.5 (every 5th rep hold for 5 sec in flexed position)
• REST x none

EXERCISE 5
Inner Thigh Machine with drop set x5 super set with exercise 6

• SETS x 3
• REPS x 5.5.5.5.5 (every 5th rep hold for 5 sec in flexed position)
• REST x none

EXERCISE 6
Outer Thigh Machine with drop set x5

• SETS x 3
• REPS x 5.5.5.5.5 (every 5th rep hold for 5 sec in flexed position)
• REST x 90 sec

EXERCISE 7
Free Motion Squat Machine (wide footed) super set with exercise 8

• SETS x 3
• REPS x 12. 10. 8
• REST x none

EXERCISE 8
Free Motion Single Leg Hamstring Curl

• SETS x 3
• REPS x 12. 10. 8 each leg
• REST x 90 sec

EXERCISE 9
Walking Barbell Lunges with close foot squat (2 walking lunges + 1 squat = 1 rep) with drop set to body weight.)

• SETS x 3
• REPS x 12 weighted /24 body weight
• REST x 120 sec

EXERCISE 10
Plate Loaded Hack Squat Machine Calf Raises with drop set then super set with exercise 11

• SETS x 3
• REPS x 10/15
• REST x none

EXERCISE 11
Plate Loaded Hack Squats (use weight used for the drop set on exercise above)

• SETS x 3
• REPS x 15
• REST x 90 sec

EXERCISE 12
Straight Bar Standing Calf Raises (place toes on plate to elevate range of motion, and hold straight bar in hand and proceed to calf raise) with drop set x 3

• SETS x 3
• REPS x 10. 15. 20
• REST x 90 sec

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