UTD No.54 - LEGS +

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

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 2
LEG PRESS MACHINE (CLOSE FOOTED, NON PLATE LOADED MACHINE) SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 3
SEATED HAMSTRING CURLS

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 4
HACK SQUAT MACHINE (WIDE FOOTED, PLATE LOADED) DROP SET X 3 SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 5/5/5, 4/4/4, 3/3/3
• REST x NONE

EXERCISE 5
INNER THIGH MACHINE

• SETS x 3
• REPS x 20 (2 SEC PAUSES ON CONTRACTION EVERY REP)
• REST x 120 SEC

EXERCISE 6
WALKING BARBELL LUNGES DROP SET TO BODY WEIGHT THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20 STEPS WEIGHTED/20 STEPS BODY WEIGHT (ADD 4 STEPS EVERY SET)
• REST x NONE

EXERCISE 7
OUTER THIGH MACHINE

• SETS x 3
• REPS x 20 (2 SEC PAUSES ON CONTRACTION EVERY REP)
• REST x 120 SEC

EXERCISE 8
SEATED HAM STRING CURLS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 12,10,8
• REST x NONE

EXERCISE 9
SINGLE LEG HAMSTRING CURLS (FREE MOTION MACHINE)

• SETS x 3
• REPS x 24, 20, 16
• REST x 90 SEC

EXERCISE 10
SEATED CALF RAISES (USE LAYING HAMSTRING MACHINE) DROP SET X 4

• SETS x 3
• REPS x 20/20/20/20
• REST x 90 SEC

EXERCISE 11
STANDING SINGLE LEG DB CALF RAISES

• SETS x 3
• REPS x 12,10,8 EACH LEG
• REST x 60 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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay #NNathleticclub #teamNN