Name: Playbook - Jesse Marvin - Legs (quads)
Uploaded: 2023-09-20T02:46:30.080Z
Duration: 90 min
Description: Legs (quads)

Love this one. Anderson's for strength and pushing heavy weight into the pump movements. Epic 💪

Joey Cahill

Nick Smith

Amazing combo of strength and pump/bodybuilding. Butt off the seat on the extensions was nasty. Hurting after this one!

First 5 slow positive 
Second 5 slow negative 
Last 5 fast

Single leg hamstring 555

Set safety pins as low as you can comfortably handle and squat up 1/4 of the way pause for a bit then accelerate to top of squat. Set back down with control

Anderson squat (1/4 pause)

Ditch the pause and continue to climb up in weight. If you can’t climb in weight then just get 3 singles at same weight

Anderson squat

Hold butt up off seat and weight should all be on lower hamstring. Felt an insane squeeze

Leg extension (elevated butt)

These are super brutal so if you need to drop the reps you can but still do the 3 tempos. 
15 (555) is goal for each set but can also do 
12(444) or 9(333)

First 5 slow up 
Second 5 slow down 
Last 5 survive

Quad fall backs 555

1 or two sets is enough here but can do all 3 if you have the energy 
7 bottom half, 7 top half, 7 full ROM

Hack squat 21s

Support up on elbows for great contraction and less lower back movement. Pyramid up in weight each set

Lying hamstring curl

Seated adductor machine

Legs (quads)

Matthew

Great start to the split. Love the pressing movements and tempo on the incline then into the fly holds. Stomach press is a great new movement. Triceps at the end were fried! 💪

Push (chest)

Love isolating triceps. Awesome workout like always.

Love tracking the lifts and seeing progress. Weighted dips getting stronger. Pump work is crazy. Love PPL 💪

David

Push (triceps)

Nick

Third run on this and it still hits every time! Love it

Love this one. Strength from preachers to the pump. Epic lift 💪

Pull (biceps)

Strength into pump work was awesome. Rear delt fly had me hurting. One of my favorites 💪

Different type of session that I’ve done in a while but the heavy incline into hypertrophy shoulder training was great. Pump was on point and shoulders felt smooth the whole workout.

Davis 

Push (shoulders)

Great pump. Love the pull-down variations. Loving this split!

Muscles just don’t know what’s hitting them love the style of workouts and different exercises. Gotta blast heavy metal while lifting to bring the intensity🤟🎸

Legs (quads)

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