UTD No.53 - LEGS

MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9

EXERCISE 1
LEG EXTENSIONS DROP SET X 4

• SETS x 3
• REPS x 25/25/25/25 (100 REPS TOTAL = 1 SET)
• REST x 90 SEC

EXERCISE 2
LAYING HAMSTRING CURLS WITH DROP SET THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  12/15, 10/15, 8/15
• REST x NONE

EXERCISE 3
BARBELL STIFF LEG DEAD LIFTS

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

EXERCISE 4
LEG PRESS (WIDE FOOT) SUPER SET WITH EXERCISE 5

• SETS x 4
• REPS x 12, 10, 8, 20
• REST x NONE

EXERCISE 5
BARBELL LUNGES WITH DROP SET TO BODY WEIGHT

• SETS x 3
• REPS x 20 STEPS WEIGHTED/40 STEPS BODY WEIGHT
• REST x 120 SEC

EXERCISE 6
INNER THIGH MACHINE WITH DROP SET THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 10/20 (2 SEC PAUSE EVERY REP)
• REST x NONE

EXERCISE 7
OUTER THIGH MACHINE WITH DROP SET

• SETS x 3
• REPS x 10/20 (2 SEC PAUSE EVERY REP)
• REST x 90 SEC

EXERCISE 8
SMITH MACHINE CALF RAISES 

• SETS x 10
• REPS x 10
• REST x 15 SEC

EXERCISE 9
SEATED CALF RAISES (PLATE LOADED) DROP SET X 4

• SETS x 1
• REPS x 25/25/25/25
• REST x NONE

HOW WAS THE WORKOUT!?  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!  Direct message me your progress so I can see your results! 

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