Name: Playbook - Ben Chidiebele - Quads | Hamstrings | Calves
Uploaded: 2024-01-25T14:52:43.905Z
Duration: 75 min
Description: Quads | Hamstrings | Calves

Hack Squat
Leg Curl
Leg Extension
Bulgarian Split Squat
Calf Raises

1 warmup set, 3 sets of 8-12 reps (slow tempo) 

On the downward part, go slow before going back up. This will increase the effectiveness of the workout and you’ll certainly feel it! 

Alternative: pendulum squat, leg press

Hack Squats

3 sets of 12-15 reps

Focus on really squeezing at the top and going full range of motion 

Alternative: regular leg curls

Leg Curls

3 sets of 12-15 reps each leg 

Don’t speed through the workout. Just maintain a controlled tempo and squeeze at the top

Alternative: Regular Leg extensions

Leg Extensions

Bulgarian Split Squats

3 sets of 12-15 reps

Don’t bounce when you do these. Keep a good tempo and do a slight pause at the top of the contraction. Trust these will work

Calf Raises

Quads | Hamstrings | Calves

Chest | Shoulders

Back | Biceps

Chest | Triceps

Shoulders & Arms

Chest | Shoulders | Traps

Shoulders & Traps

Back & Biceps

Steven

Greg

Chest & Triceps

Roderick

Chest & Back

Legs (Quad Dominant)

Legs (Hamstrings Dominant)

Back & Biceps (10/27)

Chest Destroyer

Big Back Day

Great, any substitutions if we don’t have a tibia raise machine at our gym?

Dylan

Legssssss

Big Body Chest & Triceps

Chesttttttt

incredible. this workout turn boys into men 💪🏽🔥🅿️

Quads | Hamstrings | Calves

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