WWW.BMCFITNESS.NET + WWW.NATTYNATION.NET
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links

The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.29 - LEGS +

12/13/2019

0 Comments

 
MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9
** MY TOP RATED +
EXERCISE 1
WALKING LUNGES ON TREADMILL (SPEED 1.8)
  • SETS x 3
  • REPS x 1 MIN LUNGING, 30 SEC WALK UNTIL YOU REACH 10 MIN
  • REST x NONE

EXERCISE 2
LEG EXTENSIONS WITH DROP SET THEN SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 10/20 (5 SEC HOLD EVERY 5 REPS ON DROP)
  • REST x NONE

EXERCISE 3
LAYING HAMSTRING CURLS
  • SETS x 3
  • REPS x 20,15,10
  • REST x 90 SEC

EXERCISE 4
LEG PRESS WITH BANDS TO DROP SET (PAUSED REPS ON FIRST DROP SET) THEN FOLLOWING IT UP WITH A PULSE SET
  • SETS x 3
  • REPS x 10/10 PAUSED/10 PULSE, 8/8 PAUSED/8 PULSE, 6/6 PAUSED/6 PULSE
  • REST x 120 SEC

EXERCISE 5
DB STIFF LEG DEADLIFTS SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x A. 10,8,6  B.20,16,12
  • REST x NONE

EXERCISE 6
SEATED HAMSTRING CURLS THEN BACK TO EXERCISE 5 FOR THE (DROP B.SET)
  • SETS x 3
  • REPS x 20,15,10
  • REST x 120 SEC ONLY AFTER COMPLETING B SETS

EXERCISE 7
STANDING SMITH MACHINE CALF RAISES THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 10,8,6
  • REST x NONE

EXERCISE 8
PLATE LOADED SEATED CALF RAISES
  • SETS x 3
  • REPS x 20,15,10
  • REST x 90 SEC

EXERCISE 9
PLATE LOADED HACK SQUAT MACHINE CALF RAISES THEN DROP SET TO CALF RAISES ON A STEP
  • SETS x 3
  • REPS x 20/30 (2 SEC SQUEEZE AT TOP OF DROP SET)
  • REST x NONE

HOWS THE WORKOUTS GOING!? 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

0 Comments



Leave a Reply.

    HOW IT WORKS

    Season 6 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.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark.

    ARCHIVES

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019

    CATEGORIES

    All
    Back
    Biceps
    Calves
    Chest
    Forearms
    Hamstrings
    My Top Rated +
    Quads
    Shoulders
    Triceps

    Sentry Page Protection
    Please Wait...
Powered by Create your own unique website with customizable templates.
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links