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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.4 - LEGS

10/4/2019

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  11

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2
  • SETS x 7
  • REPS x 20, 15, 10, 5, 10, 15, 20
  • REST x NONE

EXERCISE 2
LAYING HAMSTRING CURLS SUPER SET WITH EXERCISE 1**
  • SETS x 7
  • REPS x  20, 15, 10, 5, 10, 15, 20
  • REST x NONE

EXERCISE 3
WIDE FOOT LEG PRESS WITH DROP SET X 3 (PLATE LOADED) SUPER SET WITH EXERCISE 4
  • SETS x 4
  • REPS x A. 10/10/10, 8/8/8, 6/6/6.  B. 25/25/25 (COMPLETE B SET ONCE YOU'RE DONE WITH ALL A. SETS)
  • REST x NONE

EXERCISE 4
SINGLE LEG WALKING LUNGES TO ALTERNATING WALKING LUNGES (DO 25 SINGLES ONE LEG AT A TIME THEN 50 DOUBLE ALTERNATING LEG)
  • SETS x 3
  • REPS x 25 EACH LEG/THEN 50 ALTERNATING
  • REST x 120 SEC

EXERCISE 5
BARBELL STIFF LEG DEAD LIFT FROM FLOOR  (2 SEC GLUTE CONTRACTION AT TOP) SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 6
  • REST x NONE

EXERCISE 6
OUTER THIGH MACHINE WITH DROP SET
  • SETS x 3
  • REPS x 12/12
  • REST x 90 SEC

EXERCISE 7
INNER THIGH MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 12/12
  • REST x NONE

EXERCISE 8
SEATED CALF RAISE ON LAYING HAMSTRING MACHINE SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 9
SEATED SQUAT MACHINE CALF RAISES
  • SETS x 3
  • REPS x 20
  • REST x 90 SEC

EXERCISE 10
STANDING SMITH MACHINE CALF RAISES SUPER SET WITH EXERCISE 11
  • SETS x 3
  • REPS x 20, 15, 10
  • REST x NONE

EXERCISE 11
BODY WEIGHT CALF RAISES (LEAN 3 FEET FROM WALL)
  • SETS x 3
  • REPS x 30
  • REST x 60 SEC

WANT A SHOUT OUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets to inspire others!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

HOW WOULD YOU RATE THIS WORKOUT?  Drop a comment below!


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    Season 6 of The Ultimate Training Day Challenge has begun! 

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  • Home
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