Name: Playbook - Myles Harris - W1/D3 LEGS + SHOULDERS
Uploaded: 2023-05-02T23:57:44.493Z
Duration: 90 min
Description: W1/D3 LEGS + SHOULDERS

It’s leg day time!! Welcome to day 3 of the split and for today we got a brutal legs and shoulders session. Now, we will be starting off with legs since it’s the much more taxing muscle group to train then afterwards getting into our shoulder movements but no cardio for today to let the legs rest. But we’ll be back at it tmr so be prepared!

Get into the machine and curl upwards fully then back down slowly.

SL LEG CURLS

Get under the bar having hands at the first rings or wider, keeping the elbows down and upper back tight. Unrack the bar then take a step or two back and brace your core and go down and back up.

BARBELL SQUATS

Grab your pair of dumbbells and bring your feet together. As you go down think about pushing your hips back as far as possible and once fully stretched, come up.

DUMBBELL RDL

Get into the machine with your back fully on the bad and make sure your knees are aligned with where the machine rotates. Squeeze upwards then go back down slowly while holding onto the sides for support.

LEG EXTENSIONS

Get into the machine and go as wide as you can go comfortably, and go inwards then back out.

ADDUCTOR MACHINE

Get into the machine and make sure the padding is tight on the thighs. As you go down slowly, pause for a sec or two at the bottom then back up.

SEATED CALF RAISES

Grab your pair of dumbbells and raise outwards to your sides keeping your elbows higher then your wrists.

DUMBBELL SIDE RAISES

Set the bench at a high incline and make sure when lining it up the bar goes down and directly in front you close to your chin area. Unrack the bar then go down slowly and press back upwards.

SMITH MACHINE SHOULDER PRESS

Set your bench at a high incline and grab your dumbbells. Raise outwards in a 45 degree angle and back down slowly.

W1/D3 LEGS + SHOULDERS

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