UTD No.19 - LEGS+

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  11
**MY TOP RATED**

EXERCISE 1
LEG EXTENSIONS DROP SET X 3

• SETS x 3
• REPS x 10, 15, 20 IN ROW
• REST x 90 SEC

EXERCISE 2
LAYING HAMSTRING CURLS DROP SET  X 3

• SETS x 3
• REPS x 10, 15, 20 IN ROW
• REST x 90 SEC

EXERCISE 3
INNER THIGH MACHINE (HEAVY WITH 2 SEC CONTRACTIONS) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 4
PLATE LOADED HACK SQUAT MACHINE

• SETS x 3
• REPS x 12. 10. 8
• REST x 90 SEC

EXERCISE 5
INNER THIGH MACHINE (HEAVY WITH 2 SEC CONTRACTIONS) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 6
CABLE SQUATS (PLACE PULLEY LOW, USE V-BAR/ROW ATTACHMENT, WHILE HOLDING ATTACHMENT IN FRONT OF YOU PROCEED TO SQUAT) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
WALKING LUNGES

• SETS x 3
• REPS x 50 STEPS TOTAL
• REST x 120 SEC

EXERCISE 8
SEATED LEG PRESS MACHINE  (NON PLATE LOADED, DOUBLE LEG FOR FIRST SET, SINGLE LEG FOR SECOND SET) SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 12/12.  10/10. 8/8
• REST x NONE

EXERCISE 9
SEATED HAMSTRING CURLS WITH DROP SET

• SETS x 3
• REPS x 20/20.  15/15.  10/10.
• REST x 90 SEC

EXERCISE 10
SEATED CALF RAISES WITH DROP SET (USE LAYING HAMSTRING CURL MACHINE)

• SETS x 3
• REPS x 20/20.  15/15.  10/10.
• REST x 120 SEC

EXERCISE 11
SEATED CALF RAISES (HEAVY) WITH DROP SET (PLATE LOADED MACHINE) 

• SETS x 6
• REPS x 6/20 (DROP SET IS BODY WEIGHT.  PERFORM ON STANDING ON STEP)
• REST x 90 SEC

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