UTD No.49 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10
** MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 20 (5 SEC HOLDS EVERY 5 REPS)
• REST x NONE

EXERCISE 2
SINGLE LEG SQUATS (BACK FOOT ELEVATED)

• SETS x 3
• REPS x 20 EACH LEG
• REST x 90 SEC

EXERCISE 3
FREE MOTION SQUAT MACHINE (WIDE FOOT)

• SETS x 7
• REPS x 12
• REST x 30 SEC

EXERCISE 4
LUNGES TO DB SQUATS WITH DROP SET

• SETS x 3
• REPS x 10 LUNGES, 10 DB SQUATS, 10 LUNGES, 10 DB SQUAT, 20 LUNGES = 1 SET
• REST x 120 SEC

EXERCISE 5
LEG PRESS MACHINE (CABLE VERSION) SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 6/12, 5/10, 4/8 (FIRST SETS WIDE FOOT, SECOND SETS CLOSE FOOT)
• REST x NONE

EXERCISE 6
SEATED HAMSTRING CURLS

• SETS x 3
• REPS x 20, 15, 10
• REST x 120 SEC

EXERCISE 7
INNER THIGH MACHINE

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

EXERCISE 8
OUTER THIGH MACHINE

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

EXERCISE 9
SMITH MACHINE STANDING CALF RAISES WITH DROP SET

• SETS x 3
• REPS x 20/30, 15/30, 10/30 (DROP SET IS BODY WEIGHT)
• REST x 30 SEC

EXERCISE 10
SEATED CALF RAISES (PLATE LOADED)

• SETS x 3
• REPS x 30
• REST x 30 SEC

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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