Name: Playbook - Julian Smith - Day 9: Legs
Uploaded: 2024-04-19T22:29:33.142Z
Duration: 90 min
Description: Day 9: Legs

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

William

Henry

Brenden

Ethan

Jens

Mike

Legs are finished. Workout was awesome 👏🏾

Richard Garcia

Ross

When you log it on the daily pump tab instead of here 😒. I swore I did the workout!!!

Priscilla

Dexter

Dude my legs were jello after that😅 had trouble walking to my apartment afterwards

Burnsy

My quads are NOT happy with me right now…

Kevin

Flippen loved that! Had to dig deep but it was powerful

Liam Taylor

Jordan

My legs were on flames by the first workout breaking a 💦🦵

Anaeli

Feeling double cheeked up on a Wednesday afternoon 🤛🏼🍔🍔

Dylan

Shawn

Matthew

Welp my legs just got done being sore today but looks like they’re back to being sore again LETS GOOOOO

Nathan Dorado

Chad

Those Sissy Squats got me feeling like a sissy 😅😂

Ernie

Mily

Got me going through my memories to see if I’ve hurt you at some point.

Joshwa

Joey Cahill

That was brutal but I love it😤🫡🤙🏻

Blake

Reps 1-3: feet together 
Reps 4-6: feet hip width
Reps 7-9: feet outside hips

*3 Position Barbell Hip Thrust (1:0:1:2)

Seated Leg Curl (6:0:1:0)

*Slight Decline Dumbbell Leg Curl

Seated Barbell Good Morning (6:0:1:0)

Dumbbell Goblet Squat (inside shoulder width) (4:0:1:0)

Leg Press (feet high and wide) (1:2:1:0)

Compound Set

*Barbell Hack Squat

*Leg Extension

Sissy squats to failure, pulsing in the stretch to mid rep. After failing get back into a double quad stretch for 15-20 seconds 😅

*Body Weight Sissy Squat (into paused stretch)

Day 9: Legs

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Ready to get the summer challenge started!

LeRoy

Summer Pump Challenge Intro

Austin

Giorgos Solomou

Day 1: Back

Nati

My chest & shoulders are on fire 
🔥🧯
⭐️⭐️⭐️⭐️⭐️ workout

Tengo Gongadze

Day 2: Chest/shoulders

Terrific workout.  Glad I found you on the app

Felicia

Day 3: Biceps/Triceps/forearms

Thank you for putting legs in one day 🙏🏻 😀

Phil

Dustin

Day 4: Legs

Bryce Green

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Day 5: Calves/Abs/Neck

Darren

Papabear

Day 6: Back

Anthony

Day 7: Chest/shoulders

Lizandro

Tony

Day 8: Biceps/Triceps/Forearms

Needed as always I love these days more and more when they come around lol

Day 10: Calves/Abs/Neck

Neal

Day 11: Back

This one is hard but worth pushing through

Great pump from this routine if you focus on tempo✌🏽

Day 12: Chest/shoulders

Is it normal to not finish the last 2-3 workouts every time?

Luis

Scott Davisson

Day 13: Biceps/Triceps/forearms

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Day 15: Calves/Abs/Neck

Loved the stacked T-Bar rows felt a much stronger mind muscle connection

Day 16: Back

Day 17: Chest/shoulders

Day 18: Biceps/Triceps/forearms

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Jacob

I died. 
Threw up and called it a day. Hahaha

Day 19: Legs

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Day 20: Calves/Abs/Neck

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

holy shmokes 💨 amazing pump 💪🏽 also another homie said I looked wider today 😬

Day 22: Chest/shoulders

One of the best arm days I’ve had in a while 🔥

Kyle

Day 23: Biceps/Triceps/forearms

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Kimberly

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Abdullah

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Gregory

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 9: Legs

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