Name: Playbook - Organic Twins - W1/D3 Legs
Uploaded: 2021-02-02T07:02:20.415Z
Duration: 60 min
Description: W1/D3 Legs

Mike

Joseph Davis

Shashi

Jojo Matchett

Walking lunges were brutal. Awesome workout

Matthew

Főnök

Ismael Melendez

Mehmet

Always 5 star , just exercise N3 is not working BRO !

Stephanie

Nico

Eduardo

Elijah

Robert Linens Sr.

Andrei Wilches

Luis Reyes

Nicole

By the time I was doing lunges I was dead good ass workout

Dominic

Jesus

Leigh

Anonymous

Luis

Stacy

Tracy

This workout was insane!! Barely got through it and I can barely walk now

Elliott Burke

I can’t walk, my legs wont stop shaking... I understand how my wife feels now

J. B. 

Haven’t had a leg pump like that since June!

Great workout, but for the lunges it would be more helpful to know if it was 30 reps each leg or 30 all together

Chris

I've already said it that some of the machines you guys use in your training aren't available in every gym so you need to add an alternative exercise to that
Other than that it was a great session

Arsalan

Erikthakid

Just the push I needed after the holidays👌😄

teneil

I don’t think I will be able to walk but it was great

Шикарная тренировка, большое спасибо ещё раз! Парни скачивайте приложение, ведь это первое приложение которое унесёт вас к вашей мечте💪😉💯 Herzlichen Dank

Borys

Danny

Brandon

Leg extensions 5 x 10-15
Leg curls 4 x 10-12
Seated leg curls 4  x 10-12

Superset:
Hack squat 4 x 10 (narrow and wide)
Leg press 4 x 10 (narrow and wide)

Linges 4 x 30 
Calves 6 x 15-20

-Sit in a leg extension machine and adjust it to your body
-Extend your legs activating your legs
-Lower back to the starting position
-Repeat

Leg Extension

-Lat face down in hamstring curl machine and adjust it to your body
-Curl your legs and activate your hamstrings
-Lower back to starting position
-Repeat

Leg Curl

Seated Leg Curl

-Get into the hack squat machine
-Prepare yourself for the weight
-Unlock the machine and lower into bottom of squat.
-Press back up and repeat for desired reps
-Re-lock machine when completed

Hack Squat ( 10 wide, 10 narrow )

-Get into leg press and make sure it is adjusted to your preference 
-Release weight and carefully lower weights
-Press weight away from you until legs are close to extension ( do not lock your knees)
-Repeat

Leg Press  ( 10 wide, 10 narrow )

Superset

-Perform lunges in a forward walking manner while holding a dumbbell in each hand
-Perform for desired reps or distance

Walking Lunges

-Sit in a seated calf machine and adjust it to fit you
-Place knees under the pad and lift with calves
-Lower heals and repeat extension

Sitting Calve Raises

W1/D3 Legs

Yes! This could be the start of something BIG!

DM-X

W1/D1 Chest

Day 2! Totally different from my normal routine! Love it!

Chrus

W1/D2 Back & Rear delts

Insane exercise for shoulder, i love it brother ❤️

Erolind

W1/D4 Shoulders & Traps

Loving the arm works out! Can we get some new ones for abs ;)

John Paul

W1/D5 Biceps & Triceps

Killed myself in Squats & Leg Press😅😍🔥💪🏻
Try making more programs for Bulk or any tips u could give for bulking programs?

Sanat

W1/D6 Legs

Beastly! Loved the dips! Extremely challenging!

W2/D1 Chest

My back has always been my weakness when it comes to workouts. Can’t wait to watch the progress.

Cody

W2/D2 Back & Rear delts

Awesome leg workout had change up super set 1 due to a lower back injury that I have been dealing with for years

After this I can’t drive my car 😂😂😂

W2/D3 Legs

My gym doesn’t have a smith machine so I had to come up with alternate exercises . Maybe just having a backup exercise for people with crappy gyms 😅

W1/D3 Legs

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