Name: Playbook - Jesse Marvin - Legs
Uploaded: 2023-07-09T23:52:19.841Z
Duration: 60 min
Description: Legs

Sam Zimberoff

Love the front squats to start. Great quad activation. Slow tempo on ext/squats was brutal. Good hammy/adduct finisher. Can't wait for the rest of the split!

Joey Cahill

Use a box so you are slightly above parallel when you sit on it. This will allow for some extra reps without the back giving out. Sit onto the box with control them explode up after coming to dead stop. Work up to top single then drop back to 70% of your top weight and go to failure.

Front squat (box squat)

Do 2 to 3 feels sets so you can get to your working weight and take leg extensions to failure straight to squats to failure

Take these as deep into failure as you can once you get to your working weight

Leg extension

If you don’t have a slant board you can use plates on the ground. Keep stance narrow and negatives should take 8-10 seconds down.

Heel raise smith machine squat

Leg extension smith squat compound set

Lean forward in the seat so you can get a greater stretch

Seated leg curl

Keep your negatives around 8-10 seconds and bigger the stretch you can handle the better

Seated adductor machine

Legs

Kyle Hogan

Ruben Rodriguez

Great variations throughout. Front side and rear delts are smoked. Shrug finishers are awesome.

Shoulder side,rear and traps

David

Chest/ tricep

Awesome lift. The single arm rows (pull-down/tbar) really got the mind muscle connection going then into the regular t bar and pulldowns. Back was lit up and pumped! Forearm work is paying dividends. Love this split!!

Love the t bar squeeze at the top that pump is ridiculous

Davis 

Back/forearms

Shoulder boi up in this oooooohhhhhh .crank that shoulder boi 🪨

Lit up from this one. The Y raises are the best variation of a raise - the mind muscle is incredible. Rear delts are smoked. Best shoulder lift 💪

Probably the best shoulder day I’ve ever had with trying those new movements out.

Great lift. Love tracking with this program. Beat previous prs and pushed myself. Pumped for tomorrow!!

Would’ve loved another glute focused workout in there so I added a couple myself. Paired the lunge sets with landmine RDLs and the hamstring curls with iso leg kickbacks

Josh

Smoked. Beginning presses for strength + volume from flys and triceps is perfect mix of heavy lifting/bodybuilding. Can't walk from calf superset. Loving this split.

Chest/tri/calves

I think the zottoman curls to start is great because it’s hitting different angles of the brachialis which transitions nice to the other exercises. 🤟

Great day to isolate the arms. Pump was awesome. Love the variations. Forearms are going to see some growth from this program 💪

Legs

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