UTD No.54 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  10

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2 (FIRST SETS ARE SINGLE LEG, SECOND SETS ARE BOTH LEGS)

• SETS x 5
• REPS x 12/24, 10/20, 8/16, 6/12, 4/8
• REST x NONE

EXERCISE 2
INNER THIGH MACHINE

• SETS x 5
• REPS x 20
• REST x 90 SEC

EXERCISE 3
LAYING HAMSTRING CURLS SUPER SET WITH EXERCISE 4

• SETS x 5
• REPS x 12/24, 10/20, 8/16, 6/12, 4/8
• REST x NONE

EXERCISE 4
OUTER THIGH MACHINE

• SETS x 3
• REPS x 20
• REST x 90 SEC

EXERCISE 5
LEG PRESS MACHINE (NON PLATE LOADED) DOUBLE LEG THEN SINGLE LEG THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12/20, 10/15, 8/10
• REST x NONE

EXERCISE 6
SINGLE LEG SQUATS (ELEVATE BACK FOOT)

• SETS x 3
• REPS x 20
• REST x 120 SEC

EXERCISE 7
WALKING WEIGHTED LUNGES DROP SET TO BODY WEIGHT THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20/20
• REST x NONE

EXERCISE 8
SEATED CALF RAISES ON LAYING HAMSTRING CURL MACHINE SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 9
STANDING STRAIGHT BAR CALF RAISES (HOLD BAR IN HANDS)

• SETS x 3
• REPS x 20
• REST x 120 SEC
  

EXERCISE 10
FREE MOTION SEATED CALF RAISES

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

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