UTD No.9 - LEGS

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

5 EXERCISE 1
LEG EXTENSIONS WITH DROP SET TO ALTERNATING SINGLE LEG (DO ALL SETS IN PART ONE BEFORE MOVING TO PART TWO) SUPER SET WITH EXERCISE 2

• SETS x PART ONE: 3  PART TWO: 10  COMBINED SETS TOTAL: 13
• REPS x PART ONE: 20/20, 15/15, 10,10  PART TWO: 10 (BOTH LEGS)
• REST x NONE

EXERCISE 2
LAYING HAMSTRING CURLS WITH DROP SET X2

• SETS x 4
• REPS x 10/10, 8/8, 6/6, 4/4
• REST x 90 SEC

EXERCISE 3
SQUATS (WIDE/HEAVY) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10,8,6
• REST x NONE

EXERCISE 4
WALKING BARBELL LUNGES (HEAVY) WITH DROP SET THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20 STEPS WEIGHTED/40 STEPS BODY WEIGHT
  
• REST x NONE
  

EXERCISE 5
LAYING DB HAMSTRING CURLS (LAY ON FLOOR, DB BETWEEN FEET)

• SETS x 3
• REPS x 20 (PAUSE AT FLOOR)
• REST x 120 SEC

EXERCISE 6
LEG PRESS WITH DROP SET X 3 (FIRST SET WIDE, SECOND CLOSE, THIRD FEET TOGETHER AT BOTTOM HANGING HEELS OFF) + 20 BOX JUMPS EVERY SET

• SETS x 4
• REPS x 8/8/8, 6/6/6, 4/4/4, 20/20/20 (ADD 20 BOX JUMPS AFTER 3RD DROP SETS)
• REST x 120 SEC

EXERCISE 7
SEATED CALF RAISES (PLATE LOADED/HEAVY)

• SETS x 6
• REPS x 6
• REST x 15 SEC

EXERCISE 8
STANDING SMITH MACHINE CALF RAISES SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 9
INNER THIGH MACHINE (2 SEC SQUEEZE EVERY REP) SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 10
OUTER THIGH MACHINE (2 SEC SQUEEZE EVERY REP) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
• REST x NONE

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!