ULTIMATE TRAINING DAY No.9 - Legs

MUSCLE GROUP:  Quads, Hamstrings, Calves

EXERCISE 1
Leg Extensions

• SETS x 12
• REPS x 12,12,12,12,12,12,12,10,8,6,4,2
• REST x 15 sec

EXERCISE 2
Seated Hamstring Curls

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

EXERCISE 3
Smith Machine Squats with drop set (first set wide foot, second set close foot with 2 sec pause at bottom) super set with exercise 4

• SETS x 3
• REPS x 10/10,8/8,6/6
• REST x none

EXERCISE 4
Walking Barbell Lunges

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

EXERCISE 5
Hack Squat Machine with drop set and super set with exercise 6

• SETS x 3
• REPS x 8/16,7/14,6/12
• REST x none

EXERCISE 6
Seated Calf Raise Machine with drop set

• SETS x 3
• REPS x 30/30
• REST x 90 sec

EXERCISE 7
Smith Machine Calf Raises with drop set

• SETS x 3
• REPS x 10/20,8/16,6/12
  
• REST x 60 sec
  

WANT A SHOUT OUT!  Do this workout and make a post.  Tag me @brockcunico in your post description on how it went.  Use tags below and I will feature you on my social media outlets!

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