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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD NO.39 - LEGS +

1/17/2020

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9
** MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS WITH DROP SET
  • SETS x 4
  • REPS x 20/20
  • REST x 90 SEC

EXERCISE 2
BANDED WIDE FOOT LEG PRESS WITH DROP SETS THEN SUPER SET WITH EXERCISE 3
  • SETS x 5
  • REPS x A.10/10  B.8/8/8  C.6/6/6/6  D.4/4/4/4/4  E.25 CLOSE FOOT
  • REST x NONE

EXERCISE 3
LOW BAR SQUATS
  • SETS x 5
  • REPS x A.10  B.8  C.6  D.4  E.25
  • REST x 120 SEC

EXERCISE 4
SEATED HAMSTRING CURLS SUPER SET WITH EXERCISE 5
  • SETS x 7
  • REPS x 12
  • REST x NONE

EXERCISE 5
SEATED CALF RAISES ON LAYING HAMSTRING MACHINE
  • SETS x 3
  • REPS x 8/8
  • REST x GO BACK TO EXERCISE 4 WITHOUT REST

EXERCISE 6
INNER THIGH MACHINE WITH 2 SEC CONTRACTIONS SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x  10, 8, 6 
  • REST x NONE

EXERCISE 7
OUTER THIGH MACHINE SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 10, 8, 6
  • REST x NONE

EXERCISE 8
STANDING DB CALF RAISES SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 9
BODY WEIGHT CALF RAISES ON LEDGE
  • SETS x 3
  • REPS x 20
  • REST x 90 SEC

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


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    HOW IT WORKS

    Season 6 of The Ultimate Training Day Challenge has begun! 

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  • Home
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