Name: Playbook - Clark Bartram - W5/D3 - legs
Uploaded: 2022-06-08T14:54:03.035Z
Duration: 45 min
Description: W5/D3 - legs

Mitch

Jose Montenegro

Joseph Figueroa

- Barbell squats 4 x 8,8,10,12
- Leg press 4 x 8,8,10,12
- Leg extensions 4 x 10
- Leg curls 4 x 10
- Sled push 5 x 50 yards
- Walking lunges 4 x 10 (each leg)

- 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 squats

- 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

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Leg curls

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking lunges (bodyweight)

W5/D3 - legs

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

Chris Poveromo

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

Steve

W1/D3 - legs

Murray Sherwin

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

JohnNaiberk

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W2/D1 - chest

Bret

W2/D2 - back

Torn cartilage went skating/Reffing instead

W2/D3 - legs

Evangelos

W2/D4 - shoulders

W2/D5 - arms

Substituted with a 32 mile ride at 12 miles an hour.

W2/D6 - cardio

Good sweats knee swelling down . Got in about 1.5 hours 1/2 walk then weight: now three moves for core set

W3/D1 - chest

Great work out E1 67lb on machine, E2 40lb each armx2

Adam

Rex Hanna

W3/D2 - back

Too many unique exercises in this day for home gyms

W3/D3 - legs

Love the integration of the Inertia Wave.

Jeff

W3/4 - shoulders

Jared

W3/D5 - arms

W3/D6 - cardio

W4/D1 - chest

W4/D2 - back

W4/D3 - legs

Exhausting and awesome at the same time. Let’s go!

W4/D4 - shoulders

Ivan

W4/D5 - arms

Tough incline workout…30 min 2 miles at 15 incline 👍👏

Substituted with 30.6 mile bike ride @ 13.0 mph.

W4/D6 - cardio

Together with the CBX Supplements and this Maximized Man workouts, I’m really starting to see the bulk in my muscles. LFG

W5/D1 - chest

Didn’t have the right equipment but made it work 👍

W5/D2 - back

I’m confused about super setting. No rest?

W5/D4 - shoulders

Kevin Primrose

W5/D5 - arms

W5/D6 - cardio

Great workout for a head cold👏👍😎

W6/D1 - chest

None of the timers kicked on any of the exercises today. Sixth week of the back. ??

Most days the timer doesn’t start automatically after each rep I have to leave the exercise and manually set a timer. It gets irritating

W6/D2 - back

W6/D3 - legs

W6/D4 - shoulders

W6/D5 - arms

I finished Phase 1 of the maximized man program.
It took me about 7weeks to complete the 6 week program.
I tracked my eating throughout and ate pretty well. 
I have lost 11 pounds and am looking forward to phase 2

David

Substituted with 29 mile bike ride at 14.1 mph.

W5/D3 - legs

Community

More workouts from Clark Bartram