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ultimate training day

weight training routines
new uploads every two weeks
Tues-Sat 10am central

Season 5

UTD No.29 - LEGS

7/12/2019

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2 THEN DROP SET ( DO A SETS FIRST IN BOTH EXERCISE 1 + 2, THEN PROCEED TO B SETS)
  • SETS x 3
  • REPS x A. 10, B.20
  • REST x NONE

EXERCISE 2
SEATED LEG PRESS MACHINE (NON PLATE LOADED, THE MACHINE THAT THE SEAT GOES UP AND DOWN AS YOU PRESS)
  • SETS x 3
  • REPS x  A. 10, B.20
  • REST x 120 SEC (ONLY AFTER BOTH A AND B SETS ARE COMPLETED)

EXERCISE 3
LAYING HAMSTRING CURLS SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 4
FREE MOTION SINGLE LEG HAMSTRING CURLS
  • SETS x 3
  • REPS x 20,15,10 EACH LEG
  • REST x 90 SEC

EXERCISE 5
BOX SQUATS (HEAVY) SUPER SET WITH EXERCISE 6
  • SETS x 6
  • REPS x A. 10,8,6  B. 5/5 - 3 SETS (CLOSE FOOTED 2 SEC PAUSE AT BOTTOM DROP SETS)
  • REST x NONE

EXERCISE 6
BOX JUMPS (ONLY INCORPORATE THESE FOR THE FIRST A SETS WITH EXERCISE ABOVE)
  • SETS x 3
  • REPS x 10
  • REST x 120 SEC

EXERCISE 7
OUTER THIGH MACHINE TRIPLE SETS (DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN EACH)
  • SETS x 3
  • REPS x 10/15/20
  • REST x 15 SEC.  REST 90 SEC AFTER ALL 3

EXERCISE 8
INNER THIGH MACHINE TRIPLE SETS (DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN EACH)
  • SETS x 3
  • REPS x 10/15/20
  • REST x 15 SEC BETWEEN EACH SET.  REST 90 SEC AFTER ALL 3

EXERCISE 9
FREE MOTION SEATED CALF RAISES
  • SETS x 10
  • REPS x 10
  • REST x 30 SEC

EXERCISE 10
MACHINE LEG PRESS CALF RAISE
  • SETS x 3
  • REPS x 30
  • REST x 60 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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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    HOW IT WORKS

    Season 5 of The Ultimate Training Day Challenge has begun! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

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  • Home
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