UTD No.49 - LEGS +

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  7
**MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS WITH QUADRUPLE DROP SET (LAST SET IN SINGLE LEG)

• SETS x 3
  
• REPS x 10/10/10/10
  
• REST x 120 SEC
  

EXERCISE 2
LAYING HAMSTRING CURLS SUPER SET WITH EXERCISE 3

• SETS x 6
  
• REPS x 12
  
• REST x NONE
  

EXERCISE 3
INNER THIGH MACHINE (FOR FIRST 3 SETS, OUTER THIGH MACHINE FOR LAST 3 SETS)

• SETS x 6
  
• REPS x 20, 15, 10, 20, 15, 10
  
• REST x 90 SEC
  

EXERCISE 4
SEATED LEG PRESS MACHINE (NON PLATE LOADED, FIRST 3 SETS ARE WIDE FOOT, LAST 4 SETS ARE CLOSE FOOTED)

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

EXERCISE 5
DB GOBLET SQUAT SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12, 10, 8
  
• REST x NONE

EXERCISE 6
SEATED HAMSTRING CURLS

• SETS x 3
• REPS x 12
  
• REST x 90 SEC
  

EXERCISE 7
SEATED CALF RAISE WITH DROP SET (USE LAYING HAMSTRING MACHINE, PLACE KNEES UNDER PAD AND PROCEED TO CALF RAISE)

• SETS x 6
  
• REPS x 20/20
  
• REST x 60 SEC
  

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