UTD No.4 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10
**MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS WITH DROP SET (5 SEC HOLDS EVERY 5 REPS ON DROP SETS)

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

EXERCISE 2
SEATED HAMSTRING CURLS WITH DROP SET (5 SEC HOLDS EVERY 5 REPS ON DROP SETS)

• SETS x 3
• REPS x 20/20, 15/15, 10/10
• REST x 60 SEC

EXERCISE 3
BANDED SQUATS (BAND ABOVE TO HELP PULL OFF RESISTANCE ON WAY UP) THEN SUPER SET WITH EXERCISE 5

• SETS x 4
• REPS x 12,10,8,6
• REST x NONE

EXERCISE 4
SINGLE LEG SQUATS (MAKE BACK KNEE TOUCH FLOOR)

• SETS x 4
• REPS x 20 EACH LEG
• REST x 120 SEC

EXERCISE 5
LEG PRESS PLATE RUN (START WITH 1 PLATE EACH SIDE DO 10 REPS, ADD A PLATE EACH SIDE AND DO 10 REPS PER SET UNTIL YOU HAVE 6 PLATES EACH SIDE.  THEN START OVER AND GO BACK DOWN TO 1 PLATE.)

• SETS x 12
• REPS x 10
• REST x 15 SEC

EXERCISE 6
INNER THIGH (HEAVY WITH 2 SEC HOLDS EVERY 2 REPS) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
OUTER THIGH MACHINE (HEAVY WITH 2 SEC HOLDS EVERY 2 REPS)

• SETS x 3
• REPS x 10
• REST x 15 SEC

EXERCISE 8
SEATED CALF RAISE (PLATE LOADED) WITH DROP SET X 3 THEN SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 9
HACK SQUAT CALF RAISES

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

EXERCISE 10
SEATED SINGLE LEG CALF RAISE TO DOUBLE LEG (USE LAYING HAMSTRING MACHINE) THEN SUPER SET WITH STANDING CALF RAISES AGAINST WALL

• SETS x 3
  
• REPS x 10 EACH LEG/20 DOUBLE/30 BODY WEIGHT
  
• REST x 90 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!

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