UTD No.14 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10

EXERCISE 1
LEG EXTENSIONS WITH DROP SET THEN SUPER SET WITH EXERCISE 2

• SETS x 5
  
• REPS x 20/20, 15/15, 10/10, 5/5, 30/30
  
• REST x NONE

EXERCISE 2
SEATED HAMSTRING CURLS WITH DROP SET

• SETS x 5
  
• REPS x 20/20, 15/15, 10/10, 5/5, 30/30
  
• REST x 90 SEC
  

EXERCISE 3
CABLE FRONT SQUATS (SET PULLEY LOW, HOLD V BAR IN HANDS BY UPPER CHEST AND PROCEED TO SQUAT) WITH DROP SET

• SETS x 3
• REPS x 10/20 (DROP SET CLOSE FOOTED)
  
• REST x 90 SEC
  

EXERCISE 4
BARBELL SQUATS WITH DROP SET X 3

• SETS x 3
• REPS x 3/4/5
  
• REST x 90 SEC

EXERCISE 5
SEATED LEG PRESS MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 6

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

EXERCISE 6
WALKING LUNGES (BODY WEIGHT)

• SETS x 3
• REPS x 60 STEPS
  
• REST x 120 SEC
  

EXERCISE 7
INNER THIGH MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10/10
  
• REST x NONE

EXERCISE 8
OUTER THIGH MACHINE WITH DROP SET

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

EXERCISE 9
SEATED CALF RAISES ON LAYING HAMSTRING MACHINE THEN SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 10/10
• REST x NONE
  

EXERCISE 10
STANDING CALF RAISE WITH 2 SEC SQUEEZE ON EACH CONTRACTION

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

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