Name: Playbook - Arash Rahbar - W6/D4 Legs
Uploaded: 2021-02-22T23:12:52.585Z
Duration: 45 min
Description: W6/D4 Legs

Syed

DM-X

Danial

🚀🚀🚀 I hope I can walk tmw 🤣🤣🤣☠️☠️☠️

Cameron

John

Fantastic leg workout. Designed with an engineer’s mind to destroy your legs

Mojtaba

Roque

Been awhile since a leg workout has made me feel like throwing up! Was a great one!

Patrick

*Legs	
Warmup 	
- Squat (heels elevated) 2 x 20,15
Working set 
- Squat (heels elevated) 4 x 12,12,10,10
- Leg press feet wide 4 x 6,6,8,8
- Leg extensions cluster set 3 x 12,12,10x3
- Bulgarian split squat with 1 dumbbell 4 x 8,8,10,10
- Lying hamstring curl 4 x 15,10,10,8
- Standing hamstring curl cluster sets 3 12,10,10x3
- Walking lunges 3 x 20

Smith squat heels elevated

Warmup

- Keep your chest up 
- Focus on full range of motion

- Keep your lower back on the pad
- Push through your heels

Leg press low & wide

- As your raise your legs engaged your quads

Leg extensions

- Stagger your feet with back leg elevated on a support
- Squat down on front leg not allowing your knee to surpass your toe!

Bulgarian split squat holding dumbbell

- Press your hood into the pad and avoid using your lower back

Lying hamstring curl

- Keep your core tight and avoid using your lower back or swinging!

1 leg standing hamstring curl

- Lunge forward alternating legs
- Don't allow your knee to surpass your toe

Body weight walking lunges

W6/D4 Legs

That was bad ass, I’m glad I switched over

William

Dais

W1/D1 Chest & triceps

Matt

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

ALFAHAD 

W1/D3 Active rest day - abs & calves

FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.

Maybe more body weight stuff like push or pull ups with an arm day

Landon Dollar

W1/D4  Legs

Fire, hopefully I see some solid growth from this new routine I switched over to💯

W6/D4 Legs

Community

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