Name: Playbook - Ben Chidiebele - W6/D6 Legs
Uploaded: 2021-09-27T21:05:09.256Z
Duration: 60 min
Description: W6/D6 Legs

First six week program done! excited to do it all again

Braxton

- Leg press 4 x 8-12
- Bulgarian split squats 4 x 10 (each side)
- DB stiff leg deadlift 4 x 10

Superset:
- Leg extensions 3 x 10
- Leg curls 3 x 10

- Standing calf raises 4 x 12-15
- Decline crunches 3 x 10
- Plank 3 x 60 sec

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- 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

- 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

- Leg extensions 3 x 10
- Leg curls 3 x 10

- 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

Superset

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

Standing calf raise

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

W6/D6 Legs

Demetrius

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!

Liked it so much, started a 2nd round today

Michael

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

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

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

Greg

W1/D3 Legs

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

W1/D4 Push

Miguel

W1/D5 Pull

Barley could do the planks at the end but amazing workout

Khalil

W1/D6 Legs

Good workout need some abs and core in there though

Joseph Brown

W2/D1 Push

Stephen Stroud

W2/D2 Pull

Thank you for the work out now ima struggle to use the toilet 😂😂

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

Jackson

W3/D1 Push

No improvement im just slowly getting back too it

W3/D2 Pull

My legs might fall off but hell of a workout

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

wont be able to walk but good leg day 😂

W6/D6 Legs

Community

More workouts from Ben Chidiebele