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ultimate training day

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

Season 5

UTD No.39 - LEGS

8/9/2019

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES: 13

EXERCISE 1
LEG EXTENSIONS WITH DROP SET X 5
  • SETS x 6
  • REPS x 5/5/5/5/5/20 SINGLE LEG ON LAST DROP
  • REST x 90 SEC

EXERCISE 2
INNER THIGH MACHINE
  • SETS x 3
  • REPS x 30, 25, 20
  • REST x 60 SEC

EXERCISE 3
OUTER THIGH MACHINE
  • SETS x 3
  • REPS x 30, 25,20
  • REST x 60 SEC

EXERCISE 4
BARBELL SQUATS SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 10, 8, 6
  • REST x NONE

EXERCISE 5
LEG PRESS CLOSE FOOTED (PLATE LOADED) SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 6
STIFF LEG DEAD LIFT WITH 2 SEC PAUSE AT BOTTOM AND 2 SEC SQUEEZE AT TOP
  • SETS x 3
  • REPS x 10
  • REST x 120 SEC

EXERCISE 7
WALKING LUNGES
  • SETS x 10
  • REPS x 30 STEPS
  • REST x 15 SEC

EXERCISE 8
SEATED HAMSTRING CURLS WITH DROP SET X 3 SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 10/10/20, 8/8/16, 6/6/12
  • REST x NONE

EXERCISE 9
STANDING DB CALF RAISES
  • SETS x 3
  • REPS x 30
  • REST x 90 SEC

EXERCISE 10
LEG PRESS (SINGLE LEG)
  • SETS x 3
  • REPS x 16, 14, 12 EACH LEG
  • REST x GO BACK TO OTHER LEG, NO REST

EXERCISE 11
SEATED CALF RAISES (PLATE LOADED) SUPER SET WITH EXERCISE 12
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 12
PLATE LOADED CALF RAISE ON HACK SQUAT MACHINE SUPER SET WITH EXERCISE 13
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 13
STANDING BODY WEIGHT CALF RAISES (LEAN AGAINST WALL)
  • SETS x 3
  • REPS x 30
  • REST x 90 SEC


WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

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.

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  • Home
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