Name: Playbook - Anthony Mantello - W1/D3 D3 Legs
Uploaded: 2022-07-06T16:37:33.790Z
Duration: 45 min
Description: W1/D3 D3 Legs

Grant Garretson

clarence

never done stiff leg db deadlifts they where great👍

Dalton

Different than my normal style of training but it is better than my normal training 10/10. Best pump!!

Liam

Legs were shaking during and after the workout 🔥🦵. Great workout

Oscar

JJ Dominguez

Alex

Anthony

One of the most intense leg workouts I’ve ever done

John

Jason Damianos

Erick

Best leg workout of the century. Couldn’t even walk after. U da goat

Zach

Jordan

Ayden castaneda

Great leg workout Awesome volume it's just the tibula machine I don't think that's a  very common machine so I came up with a different variation.

Please Specify The RPE/RIR Per Set, Otherwise great workout!

Jaxson

Gabriel

Michal

I don’t know how but I’m guessing it’s because I never do hack squats, just heavy squats, but going this hard to failure at 15 reps was drowning all my energy, balls to the wall sets, after my 2nd set of hack squats I was super uneased, took 6 minute rest and after 3rd set I couldn’t imagine doing barbell squats after, bro I did  2 sets of 5 with 225 because my legs were so pumped I felt like I was going to fall over after 5 reps and stopped but I think I just need to train one muscle then train the opposite then back to the same muscle so my pump doesn’t hurt my next exercise but yeah that’s how I felt . Hamstrings were fine I always love the contraction I get in my hamstrings

Marco

Julien

Alan

Cole

Just took a dumpy on this leg day 🥵🚀

Carlos Salazar

Oh my god.. could only do RPE 9 on the narrow stance squats because my legs were that fried… amazing pump too 💪🏼

James

Good, but from my experience , it rly kills ur legs if u do leg extensions before hack squat

Justin

Very very hard workout. Its really alot of intensity,for sure my favourite untill now

Giannhs

One of the best leg days I’ve had in a while!

Austin

Mitch

Tyson Edmunds

this leg workout got me jacked and juicy, might put juicy fruit gum out of business with the amount of juicy thiccness in these legs. appreciate you

Hunter

So this is how your legs get like that lol

Vishnu

AmIng felt whole contraction pump everything was amazing

Erick Rosales

Ritchie

Louis

It was definitely painful.But it will be worth it at the end.

Kevin Soltys

Amazing leg workout loved every set of it 🔥💪🏻

Kedin Rodriguez

Joey

Great leg workout, those 7 sets of jack squats and were insane and then the squats till failure at the end had me fucking dead lol

Alex Lemon

Day 3 - Legs

- Leg Curls 3 warm up sets of 12 followed by 2 hard sets of 15
- Stiff Leg Deadlifts 3 warm up sets of 8 followed by 3 hard sets of 10-12
- Hack Squat 4 warm up sets of 6-8 followed by 3 hard sets of 10-15
- Leg extensions 3 x 12-15
- Narrow Stance Squat 3 x failure
- Calf Raises 3 x 20
- Tibialis Curls 3 x failure

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

Warm up sets

Seated hamstring curls (warm up)

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

Seated hamstring curls

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes hamstrings to power back to standing

Warm up sets

Dumbbell stiff legged deadlift (warm up)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes hamstrings to power back to standing

Dumbbell stiff legged deadlift

- Adjust the machine to the correct height and place your shoulders against the shoulder pads
- Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart
- Extend your legs and disengage the sled’s locks
- Inhale, brace your core lightly, and squat down as deep as you can with good form
- Reverse the movement with control, and extend your legs again until you’re back in the starting position
- Exhale on the way up

Warm up sets

Hack squat

- Adjust the machine to the correct height and place your shoulders against the shoulder pads
- Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart
- Extend your legs and disengage the sled’s locks
- Inhale, brace your core lightly, and squat down as deep as you can with good form
- Reverse the movement with control, and extend your legs again until you’re back in the starting position
- Exhale on the way up

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position and repeat for the desired number of repetitions

Leg extensions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips and glutes back and down
- Reach parallel or just below then drive through your heels to come back up to starting position

Barbell back squat (narrow stance)

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward, your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves

Seated calf raises

- Sit on the bench and place both feet under padded lever with heels on foot pedal
- Lift forefeet upward as far as possible
- Return to starting position by extending feet until toes are pointed downward

Tibialis curls

W1/D3 D3 Legs

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

W1/D1 D1 Back & Hamstrings

Ayden

W1/D2 D2 Chest and Biceps

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

Francisco

W2/D1 D1 Back & Hamstrings

W2/D2 D2 Chest and Biceps

i’m not gonna be able to walk for a week

Hunter Rust

W2/D3 D3 Legs

JOHN

W2/D5 D5 Shoulders and Chest

John Myburgh

W2/D6 D6 Arms

First time user! Back workout was intense But I didn’t see any bicip workouts in this even though it says back and bi’s?

William Aleman

W3/D1 D1 Back & Biceps

Shae

kobe

Fantastic chest pump. Rear delts were cooked too. Thanks Ant 🔥💪

W3/D2 D2 Chest, Triceps, & Rear Delts

Legs are fried🔥🔥🔥. The leg press at the end is killer. Great workout

Colin O’Connell

W3/D3 D3 Legs

W3/D4 D4 Active Rest Day

Shoulder and chest pump were great. Thanks Ant🔥💪

W3/D6 D6 Shoulders & Chest

Marty

W3/D7 D7 Rest

I thought I used to train my back to the max. I was wrong. Great workout Ant

Conner

W4/D1 D1 Back & Biceps

Chest was very fatigued 🔥💪. Great chest workout. So far I'm seeing a lot of improvement on my lifts and can't wait to keep working hard.

W4/D2 D2 Chest & Rear Delts

W4/D3 D3 Legs

W4/D4 D4 Rest

Hardest shoulder workout I've done in a while. Great pump🔥.

W4/D5 D5 Shoulders & Chest

Cisco

W4/D6 D6 Back & Arms

W4/D7 D7 REST

W5/D1 D1 Chest and Biceps

Great back workout. My last are fried 🔥

Jose

W5/D2 D2 Back

My shoulders are absolutely fried. Unreal

Michael

Sjim

Matthew

W5/D3 Shoulders

W5/D4 Upper Pump

W5/D5 Rest

W5/D6 SHOW DAY

W5/D7 REST (Post-Show)

Connor Campbell

Unreal. Can’t wait to follow this plan to a T, push hard and grow with you bro!🤘🏼

W1/D3 D3 Legs

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