UTD No.34 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9

EXERCISE 1
LEG EXTENSIONS

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

EXERCISE 2
LAYING HAMSTRING CURLS

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

EXERCISE 3
INNER THIGH MACHINE

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

EXERCISE 4
OUTER THIGH MACHINE

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

EXERCISE 5
PLATE LOADED LEG PRESS SUPER SET WITH EXERCISE 6

• SETS x 5
• REPS x 10. 8. 6. 4  THEN DO A DROP SET X 5 - 5/5/5/5/5
• REST x NONE

EXERCISE 6
CLOSE FOOTED SQUATS (3 SEC NEGATIVES WITH PAUSE AT BOTTOM)

• SETS x 5
• REPS x 10
• REST x NONE

EXERCISE 7
BARBELL LUNGES DROP SET X 3 (HEAVY, MEDIUM, BODY WEIGHT)

• SETS x 3
• REPS x 30 STEPS, 30 STEPS, 30 STEPS
• REST x 60 SEC

EXERCISE 8
FREE MOTION CALF RAISES

• SETS x 3
• REPS x 20
• REST x 60 SEC

EXERCISE 9
SEATED PLATE LOADED CALF RAISES DROP SET TO BODY WEIGHT

• SETS x 4
• REPS x 6/30
• REST x 90 SEC SEC

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