UTD No.29 - LEGS +

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

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