UTD No.34 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9

EXERCISE 1
LEG EXTENSIONS WITH DROP SET

• SETS x 3
• REPS x 20 DOUBLE LEG/20 EACH LEG
• REST x NONE

EXERCISE 2
INNER THIGH MACHINE SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  20
• REST x NONE

EXERCISE 3
HACK SQUATS (PLATE LOADED) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10,8,6
• REST x NONE

EXERCISE 4
BARBELL STIFF LEG DEAD LIFTS

• SETS x 3
• REPS x 20
• REST x 120 SEC

EXERCISE 5
OUTER THIGH MACHINE SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 6
LAYING HAMSTRING CURL WITH DROP SET SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12/12, 10/10, 8/8
• REST x 60 SEC

EXERCISE 7
BARBELL LUNGES WITH CLOSE FOOT SQUATS

• SETS x 3
• REPS x LUNGE EACH LEG THEN SQUAT, ADDING A SQUAT EVERY TWO LUNGES.  TOTAL 5 SQUATS
• REST x NONE

EXERCISE 8
SEATED CALF RAISE MACHINE (FREE MOTION MACHINE) SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x LUNGE EACH LEG THEN SQUAT, ADDING A SQUAT EVERY TWO LUNGES.  TOTAL 5 SQUATS
• REST x NONE

EXERCISE 9
DB SINGLE LEG CALF RAISES TO BODY WEIGHT DOUBLE FOOT

• SETS x 3
• REPS x 12 EACH LEG /30 BODY WEIGHT
• REST x NONE

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