Name: Playbook - Julian Smith - Quads/Abductor/Adductor (4/10/24)
Uploaded: 2024-04-10T17:19:11.703Z
Duration: 80 min
Description: Quads/Abductor/Adductor (4/10/24)

Ashwin Mohta

Luis

Perfect time length and very effective for the quads!!! Smoked

Allen Bubello

Ashley Lourie

Owen Chaffee

Joey

Hector

Timo

Tengo Gongadze

Egorka

Harley

Chase

Darius Scheepers

Evan

Jake

Ryan

Arvin

Jake Burgess

Jordan

William

Remington Spencer White

Alex

Mike

Dominique Bradley

Killer Fuckin Daily Pump 💯🦵🏽💪🏽⚔️

Albert Bersley

Matt

Dead. Squats with drop set/rest pause are humbling.

Joey Cahill

Lindsey

Erik

Had to dig deep on those smith machine partials. So fkn good man

Cameron

Cassie

Tyler

They don’t call you The Quad Guy for nothing that was intense 💀

Uriel

I had to call my wife to come pick me up 10/10.

Zackbot

Paul

Maggie

Squat PR!! Yay, me. But gosh, I crawled out of the gym. 🔥

April

Probably THE best quad day I’ve had in a long time

Cory

Leg Extension (1:0:1:5)

Last set drop set: 5 drop Failure 

On the drop set to Failure use half the weight you used on your last set of 5 reps.

Any leg machine that mimics a squat without back support is a great alternative if you don’t have this machine. Example: Smith Machine, Goblet Squats, Reverse Hack Squats.

*Machine Squat (inside shoulder width stance)

Last set rest pause: After completing the last set of 8 reps, rack the weight and take a 10 second break. Taking big slow deep breaths. Then jump back in with the same weight and go for as many more reps as possible.

Keeping my back perfectly straight throughout the entire set. Mimicking more of a deep knee bend exercise opposed to a squat where the torso caves.

Any leg machine that mimics a squat without back support is a great alternative if you don’t have this machine. Example: Smith Machine, Goblet Squats, Reverse Hack Squats.

*Machine Squat (keeping knees forward)

Focusing on getting my knees passed my toes, but not hitting below parallel on depth. Pressing through the toes throughout.

*Smith Machine Partial Squat (inside shoulder width stance)

*Adductor Machine

*Abductor Machine

Superset

Quads/Abductor/Adductor (4/10/24)

Calves/Abs/Neck/Forearms (4/29/24)

Messed up my 5 star streak rating 😞 booty pump was out of this world 🍑

Mario

Hamstrings/Glutes (4/28/24)

Always love it when it’s short and sweet

Drew Ginsburg

Literally tried scratching my shoulder on the same arm and the pump was so stupid I couldn’t💀💀

Michael

Biceps/Triceps (4/27/24)

Derrick

My chee chee’s are done and we barely did two lifts…🫡

Shoulders/Light Chest (4/26/24)

Kevin Enkelmann

Quads/Abductor/Adductor (4/25/24)

That wide grip straight arm lat pull down burned like a UTI

Jesus

Back/Rear Delt (4/24/24)

Sick dude. Insane pump. I love this split

Man!!!! Missed the pump. Back at it after a year long break.

Niklas

Chest (4/23/24)

Javier

Ricardo Lazo De La Vega Paredes

Calves/Abs/Neck/Forearms (4/22/24)

Brutal. Not sure how to do drop sets on exercises where it takes 30-45 sec to take weights off the bar (deadlift, hip thrusts).

Zakaria Hamani

Hamstrings/Glutes (4/21/24)

Allyson

Nathan Dorado

King

Biceps/Triceps (4/20/24)

Oscar

Shoulders/Light Chest (4/19/24)

Jay Lopez

Quads/Abductor/Adductor (4/18/24)

Jesus Salazar

Eliazar

Back/Rear Delt (4/17/24)

Lior Clark

HECTOR MANUEL RAMIREZ GUZMAN

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Shoulders/Light Chest

Joseph

Back/Rear Delt (4/11/24)

Chest (4/9/24)

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Dexter

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Quads/Adductor (3/16/24)

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Quads/Abductor/Adductor (4/10/24)

Community

More workouts from Julian Smith