Name: Playbook - Matthew Nitto - Legs/Calves/Upper Chest
Uploaded: 2021-04-09T14:55:47.945Z
Duration: 80 min
Description: Legs/Calves/Upper Chest

Switched it up today to get extra volume on our upper chest.

4 second negative on each rep. Keeping a slight bent in the knees

Romanian Deadlifts

Start the rep as a traditional deadlift. Once at the top perform a stiff leg deadlift, then at the top again finish off with a traditional deadlift. That’s one rep.

Deadlift Romanian Combo

Try to get to as close to parallel to the floor or even past parallel if you can. We want to feel a massive stretch in the hamstrings without using the lower back

Good Mornings

Controlled negative and hold the contraction!

Lying Hamstring Curls

Another elevated heels movement to keep the focus on the quads. This also helps people who lack the mobility in their ankles to do a front squat without falling forward

Elevated Front Squats

We are going to mix up the time under tension with this movement. We start off by doing 1.5 reps so pausing mid rep going back down then doing a full rep (that’s one). We will do half the set like that then finish off the set by doing standard reps. So if the movement calls for 10 reps we split it up with 5 1.5 reps and 5 traditional reps. 

If you don’t have this machine, a smith machine will work just as well.

Hack Squats

If you don’t have this machine any calf raise alternative will do. Pause at with each squeeze and with each stretch

Calf Presses

Slow and controlled movement always hitting the higher end of rep ranges for these. Be sure to really overemphasis the top of the movement (squeeze) and really allow the calf to stretch.

Seated Calf Raises

If you don’t have this machine you can substitute with dumbbells and position the bench at a higher incline than usual. 

This is designed to hit the upper chest so make sure you focus on using only your chest and not your shoulders.

High Incline Press

Legs/Calves/Upper Chest

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Legs/Calves/Upper Chest

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