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

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

Anthony

Bill

I’ve been doing your workouts for years. I’ve purchased everything and was a little bummed out with this program. Was also looking for a new diet.

Kevin

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

Felix

Loved this great exercises easy to follow and the timer perfect!!! 
First day down 😀

Rebecca

Great do you have some good isolated excercises for biceps?

W1/D1

Marck-Edward

Love the workouts! Thank you for the app!

Leroy

W1/D2

Don’t like that this program doesn’t add in core. I was able to complete this lift in 48mins… plenty of time left to add a core routine.

W1/D4

Spencer

Hobby Williams

W1/D5

W2/D1

W2/D2

This was definitely one of the most challenging leg routines I’ve done, I almost did not finish it, but kept pushing & completed it fully. I for sure performed 10 minutes of stretching before & after this routine for I felt every muscle in my legs during and after. This routine was brutal but yet very beneficial.

W2/D3

Ricardo Silva-Bugalho

Great work out! My shoulders are on fire!

Luka

W2/D4

W2/D5

I love it ! 
But the first set of pull up is always my fear.

Cheng I  Matthew Lu

I added 3 sets of cleans and 4 sets of front squat after wide grip lat pull down. I could feel the front squats in my back for sure

W3/D1

Sickkk pumppp. Oh btw is the incline dumbbell chest fly demo video clip the same clip as the incline dumbbell bench?

W1/D3

Community

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