Name: Playbook - Damien Patrick - W1/D3
Uploaded: 2021-12-28T19:50:21.098Z
Duration: 60 min
Description: W1/D3

Alex

Leonardo

Troy Brock

Note to self...don't deadlift before a TA leg day!!!

Anthony

Bill

Wilfrey

WOOOOOOO! Didn’t think I was going to make it.
Almost threw up twice!
Dead!

Josh

Vincent

-INCREASE WEIGHT ON LOWER REPS
-IF YOU DON'T NEED THE FULL REST PERIOD THEN DON'T TAKE IT

- 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

BARBELL SQUAT

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

SMITH MACHINE LEG PRESS

BARBELL ROMANIAN DEADLIFT

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DUMBBELL LUNGES

LYING LEG CURL

W1/D3

Clark and Chrissie

Good pump. I always enjoy pairing back and biceps because of the secondary movements that tire you out through the entire workout.

Glade

W1/D1

Trey

Jimmy Nordén

W1/D2

W1/D4

W1/D5

Back now has a 6 Pack.
Call me 6 Pack Back!

W2/D1

W2/D2

Starting to enjoy my legs great pump champ

W2/D3

W2/D4

💪💪💪💪🦾🦾🦾🦾💪🦾💪🦾💪🦾👊✊👍🤘

W1/D3

Community

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