UTD No.44 - LEGS +

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

EXERCISE 1
LEG EXTENSIONS WITH DROP SET  (DROP SET IS TIMED, DO ALTERNATING SINGLE LEG FOR FIRST 30 SEC, THEN DOUBLE LEG LAST 30 SEC) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 10/1 MIN
  
• REST x NONE
  

EXERCISE 2
STANDING SINGLE LEG HAMSTRING CURL WITH DROP SET

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

EXERCISE 3
BOX SQUATS (HEAVY) SUPER SET WITH EXERCISE 4

• SETS x 3
  
• REPS x 6, 5, 4
  
• REST x NONE

EXERCISE 4
PLATE LOADED LEG PRESS (CLOSE FOOT) SUPER SET WITH EXERCISE 5

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

EXERCISE 5
SINGLE LEG SQUATS

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

EXERCISE 6
WALKING LUNGES SUPER SET WITH WALL SIT THEN SUPER SET WITH WALKING LUNGES

• SETS x 3
• REPS x 30 STEPS, WALL SIT 1 MIN, 30 STEPS
  
• REST x 90 SEC
  

EXERCISE 7
SEATED HAMSTRING MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10/10, 8/8, 6/6
  
• REST x NONE
  

EXERCISE 8
STANDING DB CALF RAISES SUPER SET WITH BODY WEIGHT STANDING CALF RAISES ON LEDGE

• SETS x 3
• REPS x 12/20, 10/20, 8/20
  
• REST x 90 SEC
  

EXERCISE 9
SEATED CALF RAISES ON SMITH MACHINE

• SETS x 3
• REPS x 20, 15, 10
  
• REST x 60 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!

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