Name: Playbook - Andrei Deiu - W3/D3 Legs
Uploaded: 2022-09-30T21:33:29.291Z
Duration: 45 min
Description: W3/D3 Legs

El-MORADO

Fuck great  broski want more power 💪 🦵🦵

Oscar

Alexandru

Hussein

Legs: (Quads)

- Single leg Extensions
3 x 12-15 reps each leg

- Barbell back squats (do 2-3 warm up sets first)
5 x 5 (Heavy)

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

- Hack Squats 
4 x 12-15 

- Calf raises 
4 x 15 reps

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

- 12-15 reps each leg

Single Leg Extension

- Rest the barbell on your upper traps 
- Keep your spine long as you hinge the hips back into a squat 
- Drive your heels into the ground and anchor your big toe 
- Keep core engaged

Barbell Back Squat

- 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

- 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

Hack Squats

- 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

W3/D3 Legs

Andrei

Abdullah

Daniël

W1/D1 Push

Ernesto

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

W1/D2 Pull

Sambisht

W1/D3 Legs

Ignat Denis

Joseph Brown

W1/D4 Push

Fuck great broski i need more power 💪 🔥

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

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 💪 😎 🔥 🙌

W3/D3 Legs

Community

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