UTD No.48 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9

EXERCISE 1
LEG EXTENSIONS WITH DROP SET

• SETS x 5
• REPS x 10/20 (DROP SET CONTROL THE NEGATIVE SINGLE LEG)
• REST x 60 SEC

EXERCISE 2
SEATED HAMSTRING CURLS

• SETS x 7
• REPS x 12
• REST x 15 SEC

EXERCISE 3
LEG PRESS MACHINE  WIDE FOOT (NON PLATE LOADED) WITH DROP SET (DROP SET CLOSE FOOTED) THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10/20, 8/16, 6/12
• REST x NONE

EXERCISE 4
LAYING HAMSTRING  CURLS

• SETS x 3
• REPS x 15
• REST x 120 SEC

EXERCISE 5
WALKING BARBELL LUNGES TO WALL SIT

• SETS x 3
• REPS x LUNGE 20 STEPS/40 SEC WALL/LUNGE 20 STEPS/40 SEC WALL/LUNGE 20 STEPS/60 SEC WALL (COMPLETE ALL IN A ROW = 1 SET)
• REST x 90 SEC

EXERCISE 6
INNER THIGH MACHINE 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 8

• SETS x 3
• REPS x LUNGE 20 STEPS/40 SEC WALL/LUNGE 20 STEPS/40 SEC WALL/LUNGE 20 STEPS/60 SEC WALL (COMPLETE ALL IN A ROW = 1 SET)
• REST x NONE

EXERCISE 8
STANDING DB CALF RAISES DROP SET TO BODY WEIGHT WITH 2 SEC CONTRACTION

• SETS x 3
• REPS x 20, 15, 10
• REST x 90 SEC

EXERCISE 9
SEATED CALF RAISES ON LAYING LEG CURLS

• SETS x 7
• REPS x 12
• REST x 15 SEC

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