UTD NO.39 - LEGS +

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
  

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