UTD No.14 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  8

EXERCISE 1
FREE MOTION SQUATS (3 SEC NEGATIVES, PAUSED REP AT BOTTOM) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 10, 8, 6
• REST x NONE

EXERCISE 2
SINGLE LEG SQUATS

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

EXERCISE 3
LEG EXTENSIONS (3 SEC NEGATIVES, PAUSED REP AT BOTTOM AND TOP. )

• SETS x 3
• REPS x A.10, 8, 6  B.30 (B SETS ARE ALTERNATING LEG EXTENSIONS  THEN SUPER SET WITH EXERCISE 4)
• REST x 60 SEC

EXERCISE 4
LAYING HAMSTRING CURLS WITH DROP SET

• SETS x 3
• REPS x 12/24, 10/20, 8/16
• REST x 90 SEC

EXERCISE 5
LEG PRESS (WIDE) WITH CLOSE FOOTED DROP SET (HAVE SOMEONE PUSH DOWN ON NEGATIVES DURING DROP SET)

• SETS x 4
• REPS x 12/20, 10/20, 8/20, 6/20
• REST x120 SEC

EXERCISE 6
SINGLE DB WALKING LUNGES WITH SQUAT  (2 LUNGES + 1 SQUAT = 1 REP) DROP SET TO BODY WEIGHT LUNGES

• SETS x 3
• REPS x 12/24
• REST x NONE

EXERCISE 7
SEATED CALF RAISES (PLATE LOADED) DROP SET TO BODY WEIGHT CALF RAISES ON STAIR

• SETS x 3
• REPS x 20/30, 15/30, 10/30
• REST x 120 SEC

EXERCISE 8
LEG PRESS MACHINE (NON PLATE LOADED)

• SETS x 6
• REPS x 6
• REST x 15 SEC

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