Name: Playbook - Michael Smith - W3/D3 Legs x Shoulders
Uploaded: 2023-09-24T18:59:18.874Z
Duration: 120 min
Description: W3/D3 Legs x Shoulders

Syed

Marcel

cristian

haven’t been in the gym in a min for real but i’m glad i’m back

Stephanie

Mentally challenging week 3. Still ain’t missed a day🔥🔪

Jaden

Peter Maina

SESSION I | fasted cardio 
30 minutes [heart rate at 120bpm - 140bpm] 

SESSION II | LEGS & SHOULDERS 
warm up 
- treadmill incline walk | 5 minutes 

- Barbell Squat | 10, 10, 8, 8
- Leg Press | 12, 12, 10, 10 
- Barbell RDL [toes elevated] | 15, 15, 12, 12
- Seated Leg Extension | 12, 12, 10, 10 
- Lying Hamstring Curl | 10, 10, 10, 10 
- Dumbbell Shoulder Press | 12, 12, 10, 10 
- Dumbbell Lateral Raise [drop set] 12/10, 12/10, 12/10, 12/10 
- Dumbbell Front Raise | 12, 12, 12, 12 
- Dumbbell Reverse Fly | 12, 12, 12, 12
- Standing Calf Raise | 15, 15, 15, 15 

Ab Circuit 
[4 rounds, 90 seconds rest] 
- Hanging Leg Raise | 15 reps 
- Plate Crunch | 20 reps

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

Treadmill Incline Walk

Session II: Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels and mid-foot to come back up

Barbell Back Squat

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

Barbell RDL

Perform one set of each exercise back to back followed by the suggested rest time.

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

Lying Leg Curl

superset: Leg Extension x Leg Curl

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down
- Continue to go up until you arms are slightly above parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions

Two Arm Dumbbell Front Raise

Dumbbell Reverse Fly

superset: Front Raise x Reverse Fly

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale on each rep

Plate Crunch

Ab Circuit:

W3/D3 Legs x Shoulders

Luke

Eric

Dexter

WELCOME TO SEASON I

Andrew Valenzuela

Steve

W1/D1 Chest x Triceps

Ayaaz

Joshua

W1/D2 Back x Biceps

Never felt so good after a workout before! Looking forward to the other workouts!

W3/D3 Legs x Shoulders

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