UTD No.19 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10

EXERCISE 1
LEG EXTENSIONS WITH DROP SET X 3 THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
DB STIFF LEG DEAD LIFTS WITH DROP SET (DO PULSE REPS ON DROP)

• SETS x 3
• REPS x 12/12, 10/10, 8/8
  
• REST x 90 SEC
  

EXERCISE 3
LEG PRESS MACHINE (NON PLATE LOADED) WITH DROP SET (WIDE FOOTED ON FIRST SET CLOSE FOOTED ON DROP SET) SUPER SET WITH EXERCISE 4

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

EXERCISE 4
SEATED HAMSTRING CURLS WITH DROP SET

• SETS x 3
• REPS x 12/12, 10/10, 8/8
  
• REST x 120 SEC
  

EXERCISE 5
INNER THIGH MACHINE WITH DROP SET (2 SEC SQUEEZE ON EACH ARM IN DROP)

• SETS x 3
• REPS x 10/10
  
• REST x 60 SEC
  

EXERCISE 6
OUTER THIGH MACHINE WITH DROP SET (2 SEC SQUEEZE ON EACH ARM IN DROP)

• SETS x 3
• REPS x 10/10
  
• REST x 60 SEC
  

EXERCISE 7
SINGLE LEG/LEG PRESS THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 12, 10, 8 EACH LEG
  
• REST x NONE
  

EXERCISE 8
SINGLE LEG SQUAT (BODY WEIGHT, BACK FOOT ELEVATED) THEN SUPER SET WITH EXERCISE 9

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

EXERCISE 9
SEATED CALF RAISE THEN SUPER SET WITH STANDING CALF RAISE

• SETS x 3
  
• REPS x 20/30, 15/30, 10/30
  
• REST x 120 SEC
  

EXERCISE 10
SEATED CALF RAISES ON LEG PRESS MACHINE WITH DROP SET X 3

• SETS x 3
  
• REPS x 10/10/10
  
• REST x 60 SEC
  

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