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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.9 - LEGS +

10/18/2019

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  11
** MY TOP RATED +

EXERCISE 1
LEG EXTENSIONS DROP SET X 3
  • SETS x 3
  • REPS x 10, 15, 20 IN ROW
  • REST x 90 SEC

EXERCISE 2
LAYING HAMSTRING CURLS DROP SET  X 3
  • SETS x 3
  • REPS x 10, 15, 20 IN ROW
  • REST x 90 SEC

EXERCISE 3
INNER THIGH MACHINE (HEAVY WITH 2 SEC CONTRACTIONS) SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 4
PLATE LOADED HACK SQUAT MACHINE
  • SETS x 3
  • REPS x 12. 10. 8
  • REST x 90 SEC

EXERCISE 5
INNER THIGH MACHINE (HEAVY WITH 2 SEC CONTRACTIONS) SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 6
CABLE SQUATS (PLACE PULLEY LOW, USE V-BAR/ROW ATTACHMENT, WHILE HOLDING ATTACHMENT IN FRONT OF YOU PROCEED TO SQUAT) SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 7
WALKING LUNGES
  • SETS x 3
  • REPS x 50 STEPS TOTAL
  • REST x 120 SEC

EXERCISE 8
SEATED LEG PRESS MACHINE  (NON PLATE LOADED, DOUBLE LEG FOR FIRST SET, SINGLE LEG FOR SECOND SET) SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 12/12.  10/10. 8/8
  • REST x NONE

EXERCISE 9
SEATED HAMSTRING CURLS WITH DROP SET
  • SETS x 3
  • REPS x 20/20.  15/15.  10/10.
  • REST x 90 SEC

EXERCISE 10
SEATED CALF RAISES WITH DROP SET (USE LAYING HAMSTRING CURL MACHINE)
  • SETS x 3
  • REPS x 20/20.  15/15.  10/10.
  • REST x 120 SEC

EXERCISE 11
SEATED CALF RAISES (HEAVY) WITH DROP SET (PLATE LOADED MACHINE) 
  • SETS x 6
  • REPS x 6/20 (DROP SET IS BODY WEIGHT.  PERFORM ON STANDING ON STEP)
  • REST x 90 SEC

WANT A SHOUT OUT?  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!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

HOW WOULD YOU RATE THIS WORKOUT 1-10?  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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