UTD No.4 - LEGS

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

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