Name: Playbook - Anthony Mantello - W4/D3 D3 Legs
Uploaded: 2022-07-06T16:37:33.947Z
Duration: 80 min
Description: W4/D3 D3 Legs

JJ Dominguez

Justin

Oscar

Darius

Alex

Erick

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

Jaxson

Workout done by myself. 
I felt low strength in this workout so I went for high volume.

**USE THE FIRST 2 SETS TO WARMUP, LAST 3 SETS SHOULD BE FAILURE AT 10**
- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

**SLOW AND HARD CONTRACTIONS. KEEP ADDING WEIGHT UNTIL YOU FAIL AT 12**
- 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

**2 FEEDER SETS TO SET YOU UP FOR YOUR TOP SETS. SETS 4 & 5 ARE A DROP SET**
- 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

**RPE 9 (NEAR FAILURE). LAST SET HOLD IN STRETCH FOR 10 SECONDS**
- Slowly lower the bar 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 and hamstrings to power back to standing

Barbell / Dumbbell RDL

**INCREASE WEIGHT EACH SET**
- Load the machine with the desired weight and take a seat
- Sit down and position your feet shoulder width apart on the platform (this is to put the focus on the quads)
- Take a deep breath, extend your legs, and unlock the safeties
- Lower the weight under control until the legs are roughly 45 degrees or slightly below
- Drive the weight back to the starting position by extending the knees, and pushing through the balls of your feet, but don’t completely lockout the knees

Leg Press

**3 SEC NEGATIVE AND ONE SEC PAUSE IN THE HOLE, THEN EXPLODE UP. FEEL THE BURN. **
- Put your feet as low down on the plate as you can while ensuring that at the bottom of the movement you have even pressure throughout the ball and heel of the foot and the heels aren’t lifting
- Control the lowering phase, keeping your knees the same distance apart as the feet
- Go as low as you can while keeping the hips flat against the pad and the heels flat
- Press back up, simultaneously pushing the foot plate away from you with the heels and pushing your lower back / hips hard back into the pad

Pendulum squats

** FIRST 10 REPS HAS A 3 SEC HOLD AT THE TOP, LAST 3 SETS HAVE A 3 SEC HOLD AT THE BOTTOM** 
^this is for each set^
- 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

W4/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!

Grant Garretson

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

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

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

Jesse Robinson

John

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

Gabriel

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/D4 D4 Rest

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

Cole

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!🤘🏼

W4/D3 D3 Legs

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