Name: Playbook - Andrei Deiu - W1/D3 Legs
Uploaded: 2022-09-30T21:33:29.182Z
Duration: 45 min
Description: W1/D3 Legs

Alexandru

Hussein

Sambisht

Rareș

akash

Nikhil

Laurentiu Dan

abdullah essa almarhoon

Gabriel

Denzel

Basem

Manan

Nicusor

Legs: (Quads)

- Leg Extensions
2 warm up sets, 3 working sets 10–15 reps (squeeze & hold at the top every rep) , last set is a triple drop set. 

- Hack squats
4 working sets x 10-12 reps (increase weight each set & pause 3 sec at the bottom) 

- Leg press
2 x wide stance 12-15 reps
2 x close stance 12-15 reps

- Walking lunges (bodyweight or weighted)
3 x 12-15 reps each leg

- Calf raises 
4 x 15 reps

- Seated calf raises (or on leg press)
4 x 15 reps

- Start with knees bent and back pressed against the machine 
- Lengthen the legs and squeeze into your quads

Leg Extensions (warm up)

Leg Extensions (working set)

Leg Extensions (triple dropset)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

(increase weight each set & pause 3 sec at the bottom)

Hack Squats (3 sec pause at bottom)

- Place your feet wide with toes turned out 
- Drive your heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - Low/Wide

- Keep feet close together on the board (a little narrower than hips distance) 
- Drive the heels down as you lengthen the legs 
- Keep spine pressed against the backboard

Leg Press - Low/Close

- Holding the barbell at your shoulders, step forward with one leg on a diagonal line 
- Drive your front heel into the ground as you drop the back knee down (back knee is slightly turned out) 
- Keep your shoulders in line with your hips

- 12-15 reps each leg

Barbell Walking Lunges

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine Standing Calf Raises

- Sitting on the machine, allow your heels to drop down as far as possible 
- Press the ball of your foot down as you lift your heels, engaging into the calve muscle

Seated Calf Raises

W1/D3 Legs

Andrei

Abdullah

Daniël

W1/D1 Push

Ernesto

El-MORADO

Pls I need more details on technical words like dropsets. How is it done

W1/D2 Pull

Ignat Denis

Joseph Brown

W1/D4 Push

Fuck great broski i need more power 💪 🔥

Oscar

W1/D5 Pull

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

Fuck great broski i need more power 💪 🔥 🦵

W2/D3 Legs

W2/D4 Push

Great  we need New work uot bro is New year  let's go

W2/D5 Pull

2 time in this week legs 🦵🇲🇽 broski  fuck great

W2/D6 Legs

Great broski  we need more 💪💪🇲🇽

W3/D1 Push

W3/D2 Pull

Fuck great  broski want more power 💪 🦵🦵

W3/D3 Legs

W3/D4 Push

Super great broski fuck  yeah 💪💪👍🏻

W3/D5 Pull

W3/D6 Legs

Gustavo

W4/D1 Push

Fuck great broski more power 💪 i need more

W4/D2 Pull

Fuck great  broski  i have more power 🦵🦵

W4/D3 Legs

Super great  broski  eant more power 💪 😎 🔥

W4/D4 Push

W4/D5 Pull

Manny

W4/D6 Legs

Fuck great broski want  more  power 💪 😎 🔥 🙌

W1/D3 Legs

Community

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