Name: Playbook - Andrei Deiu - W5/D3 Legs
Uploaded: 2022-09-30T21:33:29.372Z
Duration: 45 min
Description: W5/D3 Legs

Hussein

Legs: (Quads)

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

- Single leg curl
3 x 10-12 reps each leg 

- Barbell back squats (do 2-3 warm up sets first)
4 x 6 (Heavy)

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

- Reverse hack squats 
4 x 12-15 

- Calf raises 
3 x 15 reps
4th set to Failure

- Seated calf raises (or on leg press)
3 x 15 reps
4th set to Failure

- 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

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

Single Leg Curl

- 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
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat

- 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

W5/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

Alexandru

Sambisht

W1/D3 Legs

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 💪 🔥 🦵

W5/D3 Legs

Community

More workouts from Andrei Deiu