Name: Playbook - Matthew Nitto - Legs/Calves/Upper Chest
Uploaded: 2021-04-09T14:55:47.966Z
Duration: 85 min
Description: Legs/Calves/Upper Chest

Isolation movements were the focus today as we really made sure we felt the muscle we were working

*5th Set - Dropset - 8-8
6th Set - Double Dropset - 8-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

*7th, 8th, 9th sets - Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

Controlled negative and hold the contraction!

Lying Hamstring Curls

Keep these on the higher rep range and always always over emphasis the squeeze!

Seated Hamstring Curls

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

Romanian Deadlifts

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

Get a plate or anything so that you are a little elevated off the ground. Place the bar right below the butt as if you can sit on it and grab the bar so that when you unrack the weight you are leaning against it. Squat down perfectly straight up and down while staying on your toes.

Smith Machine Cannonball Hack Squat

4 second negative on each rep

Similar to a smith machine or hack squat maintain a foot placement in front of you just slightly so you can squat without hinging with the hips.

This can be done on a smith machine or hack squat.

Machine Squats (Forward Foot Placement)

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

Go Light!!! Can’t stress that enough. We are pressing this bar into our neck to focus solely on the upper chest. Take a wider than normal grip to really feel the stretch in your chest!

Incline Neck Presses

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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Back/Chest/Abs

Arms grew 2inches from the crazy pump!😂👏🏼

Shoulders/Arms

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

Another well structured, great workout and pump! Loving this program.💪🏼

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Legs/Calves/Upper Chest

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