WWW.BMCFITNESS.NET + WWW.NATTYNATION.NET
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links

ULTIMATE TRAINING DAY

"summer SHRED 2.0"
- YOUR DAILY DOSE OF WEIGHT TRAINING -

UTD - LEGS

11/1/2020

0 Comments

 
PROGRAM:  ULTIMATE TRAINING DAY - MARCH
MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  11
SCHEDULE:  COMPLETE EVERY THURSDAY

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/BACK TO EXERCISE 5 AFTER REST

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 120 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 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!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay


​
0 Comments



Leave a Reply.

    HOW IT WORKS

    Welcome to The Ultimate Training Day!

    This is where you will find the newest full body weight training workouts!

    Use and repeat these workouts for 30 days trying to improve each week.  On the first of each month the next volume in this season will start and these routines will be replaced by all NEW workouts!

    No matter if your goal is to be shredded or build size and strength these routines will cover all basis and keep you accountable to getting results!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark!

    CATEGORIES

    All
    Back
    Biceps
    Calves
    Chest
    Forearms
    Hamstrings
    Quads
    Shoulders
    Triceps

    Sentry Page Protection
    Please Wait...
Powered by Create your own unique website with customizable templates.
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links