Name: Playbook - Ben Chidiebele - W3/D3 Legs
Uploaded: 2021-09-27T21:00:50.483Z
Duration: 60 min
Description: W3/D3 Legs

Joseph Brown

Stephen Stroud

Kris

- Bulgarian Split squats 4 x 8-12 (each side)

 Superset:
- DB sumo squats 4 x 10
- DB goblet squats 4 x 10

- Single legged leg press 4 x 10 (each side)
- Leg Extension 3 x 12-15
- Leg curls 3 x 12-15
- Seated calf raises 4 x 12-15
- Standing calf raises 4 x 12-15

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian DB split squats

- DB sumo squats 4 x 10
- DB goblet squats 4 x 10

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB sumo squats

- Start with feet shoulder width apart 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet squats

Superset

- Keeping your back flat against the pad
-Place one foot up onto the platform
- Lower your leg towards your chest
- Drive through your heel to press back to starting position

Single legged leg press

- 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

- 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

- 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

W3/D3 Legs

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

W1/D4 Push

W1/D5 Pull

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W3/D3 Legs

Community

More workouts from Ben Chidiebele

W3/D3 Legs

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Ben Chidiebele

Community