Name: Playbook - Arash Rahbar - Day 2 - Quads, hamstrings & calves
Uploaded: 2021-03-04T19:37:09.067Z
Duration: 45 min
Description: Day 2 - Quads, hamstrings & calves

Felt solid! Still working my way back up from being sick. I seem to feel better after a workout.

Patrick

Dead! Best leg workout ever🦵🏼🦵🏼

Reuben  Lopez

*Quads, Hamstrings & Calves		
- Smith machine squat heels elevated 4x 15,10,10,8
- Leg press feet low 4 x 20,15,10,10
- Walking lunges with dumbbells 3	 x 20 steps each set
- 1 leg RDL 3 x 12,10,10
- Leg extensions 3 x 15,10,10
- Standing calf raise 3 cluster sets	10,10,10

- Keep chest and head up
- Break parallel

Smith squat heels elevated

Leg press low & wide

Lower down to creat a 90 degree angle with your front leg. Don't let your knee surpass your toe. Keep your back nuetral and stay upright

Walking lunges with dumbbells

- Lower slowly on the side your holding the dumbbell on while supporting yourself with opposite arm

1 leg RDL

- As your raise your legs engaged your quads

Leg extensions

- Push through the balls of your feet, engage your calves as you go up

Standing calf raise

Day 2 - Quads, hamstrings & calves

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Hannah Smith

Kwabena

Brian

Melo

Arshia

Didn't leave anything on the table! Can't do that with this routine!

DM-X

Day 3 - Back, traps & biceps

I feel well rested. Thanks for the advice haha

Caleb Flynn

Day 4 - Active rest day

Day 5 -  Shoulders, chest & triceps

Been awhile since I have done glute bridges. Thanks for putting them in! Hope you had a great new years!!!

Great workout arash!! Really targeted my hamstrings 🔥🔥🔥

Roque

Day 6 - Hamstrings, glutes & quads

Anthony

Back and biceps got a really solid workout! Still feel like they are on fire! Thanks again for everything!

Day 7 - Back & biceps

Day 8 - Active rest day

Abtin Farshchi

Day 1 -  Chest, shoulders & triceps

Quads were dead after these! Blood sugar staying stable, time for some cardio!

John

Awesome workout arash! Love how I feel everything working in each set!

Man, I love these routines! The concentration curl was a game changer!

Great workout, but what’s with the 1 rep for the pull-down?

Bardia

Upper chest was dead after that drop set! Blood sugar sitting at about 150ish post workout. Going for some cardio now. Really trying to get that integrated into my days. Thanks again!

Great workout can feel the pump on my tris

Day 5 - Shoulders, chest & triceps

Thank you for adding glute bridges into the workouts. Hasn't been one that I normally do. Also quads were shot after the cluster set! Blood sugar stable at around 125. Going to get some cardio in. Seems to help maintain sugar levels throughout the day for me. Thanks again!

Ashley

Amazing workout arash! Hamstrings were destroyed 🔥🔥

Got a great pump today! Bought your lifting straps and used them for the first time, definitely could feel a difference in my lifts! Thanks again!

That was intense! Back felt huge and was really sore! Biceps same!

First workout since coming down with covid. Felt really good to be working out again. Had to skip the dropset and tried to rest a bit longer then normal. Thanks for putting this! Don't think this would have been a good workout without some guidance, so again thank you!

Back was shot after this one! Still taking a little bit easier, but working back up.

Able to push a little more each day. Thanks again!

Absolutely great workout arash! Every workout has been challenging and educational 🔥

Workout was awesome arash! Mind muscle connection was unreal ‼️

Great, personally would have like 1 or 2 more workouts though

Anderson Wadkins

Bro I am about to finish push leg pull that I enjoy. Do you recommend following your daily workout after this?

Nima

Massi

Work felt great! Back and biceps feel amazing!

Day 2 - Quads, hamstrings & calves

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