UTD No.29 - LEGS

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