UTD No.24 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9
** MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS (1-10 REPS, ADDING 1 REP EVERY SET, STARTING OVER AT 1 TIL YOU REACH 10 SETS IN A ROW.  2 SEC PAUSE AT TOP OF LAST REP IN EACH SEQUENCE)

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x 90 SEC

EXERCISE 2
LEG PRESS (PLATE LOADED) WIDE FOOT SUPER SET WITH EXERCISE 3

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

EXERCISE 3
SMITH SQUATS (CLOSE FOOTED, BELOW PARALLEL)

• SETS x 3
• REPS x 15
• REST x 120 SEC

EXERCISE 4
STIFF LEG DEAD LIFTS (FROM FLOOR EACH REP) SUPER SET EXERCISE 5

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 5
LAYING DB HAMSTRING CURLS (LAY ON STOMACH, DB BETWEEN FEET, LOWER TO FLOOR AND PULL BACK UP)

• SETS x 3
• REPS x 15
• REST x 90 SEC

EXERCISE 6
INNER THIGH MACHINE

• SETS x 7
• REPS x 12
• REST x 15 SEC

EXERCISE 7
OUTER THIGH MACHINE

• SETS x 7
• REPS x 12
• REST x 15 SEC

EXERCISE 8
SMITH MACHINE CALF RAISE DROP SET TO BODY WEIGHT CALF RAISE

• SETS x 3
• REPS x 20/30, 15/30, 10/30
• REST x 90 SEC

EXERCISE 9
FREE MOTION CALF RAISES

• SETS x 7
• REPS x 12
• REST x 15 SEC

WANT A SHOUT OUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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