Name: Playbook - Corey Van Dorn - KILLER LEG DAY
Uploaded: 2024-03-15T14:04:08.995Z
Duration: 65 min
Description: KILLER LEG DAY

Brady

Here is a killer leg workout! This is the first lift I did after my bodybuilding show! I had a ton of carbs in me and wanted to get a killer workout. Working out legs burns the most calories and it is the largest muscle group so it was ideal for me to do legs after my show!

Make sure you have a hefty amount of carbs before this workout, either throughout the day or as a Pre Workout meal. It should be a very strenuous workout. As I always say, a workout is only as hard as you make it.

Usually levels 5-8

Aim for heart rate range: 120-140 BPM

Stair Master (120-140 BPM)

- 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 staring position
- First set is a hard warmup, should feel good burn
- Next sets are heavier and til failure

Seated hamstring curl

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- These should be wicked hard
- Notice the 3 minute rest time 
- Make sure you keep good form, fail on the rep before Jeopardizing bad form

Barbell RDL

- 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
- After set of 15, no rest. Lower weight and go til failure
- then lower weight and go til failure again and again until sets are finished 
- Should be about 8-13 reps on each set of failure

Leg extensions

- Keep your core tight and avoid using your lower back or swinging
- Curl weight up with control 
- Use muscle, not momentum
- Squeeze at top and lower slowly back down
- One leg right after the other, then rest 60 seconds, repeat

Single leg isolation hamstring curl

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- First set is nice pump up and warmup for the glutes (light)
- next sets are heavy and HARD SETS TIL FAILURE. The rep range is goal reps but go further if you can. 
- HAVE A SPOTTER ASSIST YOUR LAST COUPLE REPS

Leg press

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

Machine standing calf raise

KILLER LEG DAY

SPAM LATERAL RAISES

CHEST DAY 2.0 😈🚀

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

KILLER LEG DAY

Community

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