UTD No.79 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  8
** MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS 55'S (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x NONE

EXERCISE 2
INNER THIGH MACHINE 55'S (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.)

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x 90 SEC

EXERCISE 3
LAYING HAMSTRING CURLS 55'S (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.) THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x NONE

EXERCISE 4
OUTTER THIGH MACHINE 55'S (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.)

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x 90 SEC

EXERCISE 5
SEATED LEG PRESS (NON PLATE LOADED) WITH DROP SET THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10/20 (DROP SET IS CLOSE FOOTED, PULSE/PRESS 3/4S UP, NEVER FULLY EXTEND)
• REST x NONE

EXERCISE 6
WALKING LUNGES (BODY WEIGHT)

• SETS x 3
• REPS x 25/25 (ON SECOND 25 DO DOUBLE PULSE EACH REP)
• REST x 120 SEC

EXERCISE 7
WIDE FOOTED RACK SQUATS (SET RACK UNDER PARALLEL, SQUAT TO RACK, PAUSE ON RACK, PRESS) WITH DROP SET

• SETS x 3
• REPS x 5/10, 4/10, 3/10
• REST x 120 SEC

EXERCISE 8
SEATED CALF RAISES WITH DROP SET X 4

• SETS x 3
• REPS x 25/25/25/25
• REST x 90 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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