UTD No.29 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10

EXERCISE 1
LEG EXTENSIONS WITH TRIPLE DROP SET SUPER SET WITH EXERCISE 2

• SETS x 4
• REPS x 12/12/12.  10/10/10.  8/8/8.  6/6/6.
• REST x NONE

EXERCISE 2
DB SQUAT

• SETS x 4
• REPS x 12, 10, 8, 20
• REST x 90 SEC

EXERCISE 3
SEATED HAMSTRING CURLS

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

EXERCISE 4
LEG PRESS (WIDE) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 1, 12,123, 1234, 12345, 12356,1234567, 12345678, 12345789, 12345678910 (WITHOUT REST DO ALL REPS IN A ROW UNTIL YOU REACH 10.  EVERY REP SEQUENCE START BACK AT REP 1
• REST x NONE

EXERCISE 5
SQUATS (WIDE FOOT) WITH DROP SET X3

• SETS x 3
• REPS x 3,3,3
• REST x 120 SEC

EXERCISE 6
WALKING LUNGES  (PULSES UP AND DOWN ON REPS 2 + 3)

• SETS x 3
• REPS x 1, 2, 3 EACH LEG REPEAT 6 TIMES
• REST x NONE

EXERCISE 7
INNER THIGH MACHINE SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 8
OUTER THIGH MACHINE

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 9
SEATED CALF RAISES (USING LAYING HAMSTRING MACHINE) SUPER SET WITH EXERCISE *7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 10
FREE MOTION CALF RAISES WITH DROP SET X 4

• SETS x 3
• REPS x 12,12,12, 20 (STANDING BODY WEIGHT ON LAST SET
• REST x NONE

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