Name: Playbook - Brandon Cline - Quads, Hamstrings, Calves (Week 3 Day 1)
Uploaded: 2023-02-13T21:47:40.395Z
Duration: 80 min
Description: Quads, Hamstrings, Calves (Week 3 Day 1)

Put a barbell between your legs and hit 20 reps each leg! These burnnnn when you hit about 10 reps. No rest in between each leg. One after another until you work both, then rest

Static Lunges

Stand closer to the box and drive your knee forward to get a good stretch and drive up contracting your quad

Box Step Up

Start with low bar barbell squats, legs wide, and then immediately drop the weight and hit walking lunges until failure.

Low Bar Barbell Squat (pulse reps)

Walking Lunges

Superset

- 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 Extensions

Squeeze your glutes to keep your hammies under as much tension as possible. Don’t let the dumbbell touch the floor

Floor DB Hamstring Curl

Quads, Hamstrings, Calves (Week 3 Day 1)

Ross

Back, Rear Delts, Calves (Week 1 Day 1)

Hey dawg… this workout definitely makes you question how badly you want to be a savage.

Chest, Shoulders, Abs (Week 1 Day 2)

Quads, Adductors (Week 1 Day 3)

These workouts are meant for people who got cheated on or are training to avenge a murder…

Back, Calves (Week 1 Day 4)

Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Back, Rear Delts, Abs (Week 2 Day 1)

Jordan

Chest, Shoulders, Calves (Week 2 Day 2)

Don’t expect to be productive after this workout. This workout is not for beginners lol

Quads, Adductors, Abs (Week 2 Day 3)

Back, Rear Delts, Calves (Week 2 Day 4)

Biceps, Triceps, Forearms (Week 2, Day 5)

Hamstrings, Glutes, Calves (Week 2 Day 6 + 7 Rest)

Chest, Abs (Week 3 Day 2)

This plan has made me fall in love with the gym again!

Brian Naughton

Back (lat focus), Calves (Week 3 Day 3)

Quads, Hamstrings, Glutes (Week 3 Day 4)

Shoulders (Week 3 Day 5)

Biceps, Triceps (Week 3 Day 6 + 7 Rest)

Quads, Hamstrings, Glutes, Abs (Week 4 Day 1)

Chest, Calves (Week 4 Day 2)

Back - trap focus, Abs (Week 4 Day 3)

Quads, Hamstrings, Glutes (Week 4 Day 4)

Shoulders, Calves (Week 4 Day 5)

Biceps, Triceps (Week 4 Day 6 + 7 Rest)

Chest, Abs (Week 5 Day 1)

Hamstrings, Glutes (Week 5 Day 2)

Back, Calves (Week 5 Day 3)

Chest, Biceps (Week 5 Day 4)

Quads, Abs (Week 5 Day 5)

Quads, Hamstrings, Calves (Week 3 Day 1)

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