UTD No.14 - LEGS +

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

 EXERCISE 1
LEG EXTENSIONS (PART ONE BOTH LEGS, PART TWO BOTH LEGS UP SINGLE LEG NEGATIVES THEN DO BOTH LEGS RIGHT AFTER

• SETS x PART ONE: 7 SETS  PART TWO: 3  COMBINED SETS TOTAL: 10
  
• REPS x PART ONE: 12 REPS  PART TWO: 10 BOTH WITH SINGLE LEG NEG/10 BOTH LEGS
  
• REST x 15 SEC
  

EXERCISE 2
LEG PRESS (WIDE) WITH DROP SET THEN SUPER SET WITH EXERCISE 3

• SETS x 3
  
• REPS x 10/20, 8/16, 6/12
  
• REST x NONE
  

EXERCISE 3
SMITH LOWER PORTION PULSE SQUATS (CLOSE FOOT)

• SETS x 3
• REPS x 20
  
• REST x 120 SEC
  

EXERCISE 4
LEG PRESS SUPER SET WITH EXERCISE 5

• SETS x 4
  
• REPS x 25 (FIRST TWO SETS WIDE, LAST TWO SETS CLOSE)
  
• REST x NONE

EXERCISE 5
WALKING LUNGES (BODY WEIGHT)

• SETS x 3
  
• REPS x 50 STEPS
  
• REST x GO IMMEDIATELY BACK TO EXERCISE 4 WITHOUT REST
  

EXERCISE 6
INNER THIGH WITH DROP SET MACHINE SUPER SET WITH EXERCISE 7

• SETS x 3
  
• REPS x 10/10, 8/8, 6/6 (2 SEC HOLDS ON CONTRACTION)
  
• REST x NONE
  

EXERCISE 7
OUTER THIGH MACHINE WITH DROP SET SUPER SET WITH EXERCISE 8

• SETS x 3
  
• REPS x 10/10, 8/8, 6/6 (2 SEC HOLDS ON CONTRACTION)
  
• REST x NONE
  

EXERCISE 8
LAYING HAMSTRING CURLS WITH DROP SET

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

EXERCISE 9
SEATED SMITH CALF RAISE (SIT ON BENCH WITH KNEES UNDER BAR) SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 20,15,10
  
• REST x NONE

EXERCISE 10
BODY WEIGHT STANDING CALF RAISES

• SETS x 3
• REPS x 20
  
• REST x 60 SEC
  

EXERCISE 11
STANDING CALF RAISE ON PLATE LOADED SQUAT MACHINE WITH DROP SET X3

• SETS x 3
• REPS x 5/4/3,  6/5/4, 7/6/5
  
• REST x 60 SEC
  

WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me on Instagram @brockcunico in your post description or story and use tags below so I can see your progress and I will feature you on my social media outlets!