UTD No.34 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  11

EXERCISE 1
LEG EXTENSIONS WITH DROP SET X 3

• SETS x 3
• REPS x 20/10/10 (SINGLE LEG ON LAST SET IN SEQUENCE)
  
• REST x 90 SEC

EXERCISE 2
DB STIFF LEG DEAD LIFTS SUPER SET WITH EXERCISE 3

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

EXERCISE 3
SEATED HAM STRING CURLS

• SETS x 3
• REPS x 12/10/8
• REST x 90 SEC

EXERCISE 4
LEG PRESS (WIDE FOOT) SUPER SET WITH EXERCISE 5

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

EXERCISE 5
SINGLE DB SQUATS (HOLD ONE DB AT CHEST LEVEL AND PROCEED TO SQUAT)

• SETS x 3
• REPS x 12
• REST x

EXERCISE 6
INNER THIGH MACHINE SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
LUNGES (BODY WEIGHT) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 60
• REST x NONE

EXERCISE 8
OUTER THIGH MACHINE

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

EXERCISE 9
FREE MOTION SEATED CALF RAISES WITH DROP SET X 3

• SETS x 3
• REPS x 12/12/20
• REST x 90 SEC

EXERCISE 10
SMITH CALF RAISES SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 11
SINGLE LEG DB CALF RAISES

• SETS x 3
• REPS x 12 EACH LEG
• REST x NONE

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