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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

SEASON 2

UTD No.79 - LEGS +

9/28/2018

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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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay #NNathleticclub #teamNN




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    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

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  • Home
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      • SYMI Photography Photoshoot
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