UTD No.9 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9

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

• SETS x 3
• REPS x 10/20 (2 sec holds are top of every 2 reps)
• REST x none

EXERCISE 2
Cable Leg Press with drop set (first set wide, drop set close foot)

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

EXERCISE 3
Barbell Squats super set with exercise 4

• SETS x 3
• REPS x 10. 8. 6.
• REST x none

EXERCISE 4
Barbell Stiff Leg Dead lifts super set with exercise 5

• SETS x 3
• REPS x 10. 8. 6.
• REST x none

EXERCISE 5
Walking Lunges

• SETS x 3
• REPS x 50 steps
• REST x 120 sec

EXERCISE 6
Laying Hamstring Curls (double leg on first sets, single leg on drop sets) super set with exercise 7

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

EXERCISE 7
DB Sumo Squats (hold db in-between legs and proceed to squat)

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

EXERCISE 8
Seated Calf Raises with drop set x3 (use laying hamstring machine for this exercise.  Sit on seat, place knees under pad and proceed to do calf raises.)

• SETS x 3
• REPS x 10/10/10
• REST x 60 sec

EXERCISE 9
Straight Bar Calf Raises with *UPset x 3 (do all three sets in a row without rest, increasing weight each set.  This equals ONE set)

• SETS x 3
• REPS x 10/15/20
• REST x none

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