UTD No.39 - LEGS

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
  

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