UTD No.14 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9
**MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2, BACK TO EXERCISE 1 THEN SUPER SET WITH EXERCISE 2 FOR A TOTAL OF FOUR SETS

• SETS x 3
  
• REPS x A.10, B.20
  
• REST x NONE
  

EXERCISE 2
SEATED LEG PRESS MACHINE (WHERE THE SEAT GOES UP AND DOWN AS YOU PRESS) SUPER SET WITH EXERCISE 1

• SETS x 3
  
• REPS x A.10, B.20 (CLOSE FOOTED)
  
• REST x 90 SEC ONLY AFTER ALL SETS IN SEQUENCE ARE COMPLETED
  

EXERCISE 3
CABLE SQUATS (LOW PULLEY, V-BAR ATTACHMENT IN HANDS, SQUAT UP AND DOWN) THEN SUPER SET WITH EXERCISE 4

• SETS x 3
  
• REPS x 20
  
• REST x NONE
  

EXERCISE 4
STIFF LEG BARBELL DEAD LIFTS WITH DROP SET

• SETS x 3
  
• REPS x 10/20
  
• REST x 90 SEC
  

EXERCISE 5
LEG PRESS (PLATE LOADED) 5 SETS IN ROW = 1 SET THEN SUPER SET WITH EXERCISE 6

• SETS x 3 (ADD A PLATE TO EACH SIDE EVERY SET)
  
• REPS x 10/8/6/4/2
  
• REST x 15 SEC BETWEEN SETS IN SEQUENCE
  

EXERCISE 6
PLATE LOADED CALF RAISES (5 SETS IN ROW = 1 SET)

• SETS x 3 (ADD A PLATE TO EACH SIDE EVERY SET)
  
• REPS x 10/8/6/4/2
  
• REST x NONE

EXERCISE 7
INNER THIGH MACHINE SUPER SET WITH EXERCISE 7 (2 SEC CONTRACTION EVERY REP)

• SETS x 3
• REPS x 30
• REST x NONE
  

EXERCISE 8
OUTER THIGH MACHINE SUPER SET WITH EXERCISE 6 (2 SEC CONTRACTION EVERY REP)

• SETS x 3
• REPS x 30
• REST x NONE
  

EXERCISE 9
SEATED CALF RAISES ON LAYING HAMSTRING CURL MACHINE

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

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