Name: Playbook - Nathan French - W19/D3 Legs and Shoulders
Uploaded: 2023-12-28T18:00:29.071Z
Duration: 60 min
Description: W19/D3 Legs and Shoulders

Please feel free to DM me with any questions about the workout, your form, or anything else you need help with. Keep up the hard work 👊

Squat 4x3
Front Squat 3x8
Dumbbell One Leg Split Squat (L) 3x8
Dumbbell One Leg Split Squat (R) 3x8
Upright DB Row 3x8
DB Shoulder Flys 3x8
DB Shoulder Press 3x8

-Start with your feet slightly outside shoulder width
-Push your hips back as you come down and keep your chest up
-Reach parallel and push through your heels extending your legs to come up

Barbell Squat

- Keep weight on heels 
- emphasize engaging hips
- wrist straps may be helpful to hold bar during front squat movement

Front squat

- alternate each leg
- keep chest up
- keep knee behind front toe

Dumbbell one leg split squat

- can be used with a barbell too (preference)
- brief hold at top
of movement

Upright row DB

- can be done standing or seated
-lighten up the weight and focus on contraction

DB shoulder flys

- Stop movement at parallel.
-drop set weight after 2nd set

Db shoulder press

W19/D3 Legs and Shoulders

Carl

I’m not how much control there is over the set showing but it’s just annoying that I have to watch the video before doing the sets since I already know how to do most exercises. Then I’m not sure if it recommended that I do 8 reps each set or if that’s just the default setting.

Jacob

Early Sunday morning push! Never felt better! #baddaytobeaweight

Noah Whittle

W1/D1 Chest and Triceps

Santiago

Micah

W1/D2 Back and Biceps

Ryan

Tony

W1/D3 Legs and Shoulders

crazy pump!!! better come fully charged for this workout

Logan

W1/D4 Chest and Triceps

It was one of the best workouts I’ve had in a long time

Eddie

W1/D5 Back and Biceps

How much of our max should we be doin for 8 reps

W19/D3 Legs and Shoulders

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