Name: Playbook - Jarrett Stod - W4/D3 Muscle growth - Leg day
Uploaded: 2021-12-15T23:11:28.146Z
Duration: 60 min
Description: W4/D3 Muscle growth - Leg day

- Barbell back squat 4 x 8 
- Leg press 4 x 12
- Db double walking lunges 4 x 10 (each leg)
- Db RDL 3 x 12
- Leg extensions 3 x 12
- Hamstring curls 3 x 12

- 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

- 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 (quad focused)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges ( 10 each leg)

- 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

W4/D3 Muscle growth - Leg day

Loved the burnout at the end on triceps!!

Andrew Boob lll

Guti

W1/D1 Muscle growth - Push day

I like how the superset at the end really finishes off the biceps!! Another great one!!

Feelin' real good! Love going to the gym now! 😁

Zachary Aguirre

Priscilla

W1/D2 Muscle growth - Pull day

Andrea

W1/D3 Muscle growth - Leg day

Ryan Mansfield

David

leon

W1/D4 Muscle growth - Chest + Back day

Braxton

W1/D5 Muscle growth - Shoulders + Arms

Denise Aguiar

Another good leg day…. Made it through buddy! 💪🏼

Mommalisa

W1/D6 Muscle growth - Legs

Definitely bad ass. I was tired directly after the bench press,but I had to push through 👍🏽

W4/D3 Muscle growth - Leg day

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