Name: Playbook - Ben Chidiebele - W1/D3 Legs
Uploaded: 2021-09-27T20:58:15.758Z
Duration: 60 min
Description: W1/D3 Legs

My legs are killing me!!! But great workout!!!

Demetrius

Apparently I haven't been working out my legs til today...

Michael

Greg

Miguel

- BB squats 4 x 8-12
- DB stiff leg deadlifts 4 x 8-12
- DB lunges 3 x 10 (each leg)
- Leg curls 3 x 10
- Leg extensions 3 x 10
- Seated calf raises 3 x 12-15
- Standing calf raises 3 x 12-15

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squats

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB stiff legged deadlifts

- Hold dumbbells at your sides 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

DB forward lunges

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to starting position

Leg curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Standing calf raise

W1/D3 Legs

I’ve been following Ben for a while and finally decided to get his program, first workout done and I can’t wait to work with him more!

Braxton

Liked it so much, started a 2nd round today

W1/D1 Push

Loved it hated the legs and back on the same day bc I skipped yesterday but I’m definitely paying for it

Kadin

Ronin

W1/D2 Pull

Couldn’t do all of the workouts bc I have a torn labrum but it’s definitely a killer workout

W1/D3 Legs

Community

More workouts from Ben Chidiebele