Name: Playbook - Jarrett Stod - W1/D3 Muscle growth - Legs
Uploaded: 2021-12-14T21:43:55.701Z
Duration: 60 min
Description: W1/D3 Muscle growth - Legs

- Barbell back squat 3 x 10 , 1 x 15
- Db RDL 4 x 10 
- Leg extension 3 x 12
- Hamstring curls 3 x 12
- Db Bulgarian split squat 3 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 back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB 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

Leg extensions

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

Hamstring curls

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

DB Bulgarian (10 each leg)

W1/D3 Muscle growth - Legs

W1/ D6 Muscle growth - Legs

Cycle 3. Made it through and pressing forward!

DM-X

W1/D1 Muscle growth - Push

W1/D2 Muscle growth - Pull

W1/D4 Muscle growth - Chest + Back

W1/D3 Muscle growth - Legs

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