Name: Playbook - Jarrett Stod - W4/D6 Muscle growth - Legs
Uploaded: 2021-12-15T23:11:28.164Z
Duration: 60 min
Description: W4/D6 Muscle growth - Legs

- Barbell back squat 4 x 8 
- Leg extensions 3 x 12
- Hamstring curl  3 x 12
- Barbell RDL 4 x 10 
- Double dumbbell walking lunge 3 x 12 each leg
- Db goblet squat 3 x 10

- 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

- 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

- 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

Barbell RDL

- 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 (12 each leg)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

W4/D6 Muscle growth - Legs

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 👍🏽

DM-X

Dylan

W2/D1 Muscle growth - Push day

Ummmm the pull ups are a lot weak for this old gal 💪🏼😞

W2/D2 Muscle growth - Pull day

653 calories in 53 minutes… legs were legging on this one 🔥

W2/D3 Muscle growth - Leg day

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Vince Bellai

W2/D4 Muscle growth - Chest + Back day

Added one extra tricep at end. 
Love the workouts.

W2/D5 Muscle growth - Shoulders + Arms

W2/D6 Muscle growth - Legs

Daniel

W3/D1 Muscle growth - Push day

W3/D2 Muscle growth - Pull day

W3/D3 Muscle growth - Leg day

Progressive overload and great gains👍🏽👍🏽👍🏽👍🏽

W4/D6 Muscle growth - Legs

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