Name: Playbook - Organic Twins - W3/D3 Legs
Uploaded: 2021-02-02T07:02:20.529Z
Duration: 60 min
Description: W3/D3 Legs

Hard workout for me. But a good one! Definitely showed me I for sure need to put more work in on legs. Definitely my weakness.

Cody

Stephanie

Nice burning workouts . 🔥🔥🔥🔥🔥

Luis Reyes

Jordan

Jason

Chris

Rakshit Seth

Роман

Will DePew

Lunges with weights 4 x 30 
Leg curls 4 x 10-12
Leg press 5 x 15

Superset 1 :
Dumbbell deadlift 4 x 10 
Hyperextensions 4 x 15

Superset 2:
Leg extensions 4 x 12
Lunges 4 x 20 

Calves 6 x 15-20

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

Walking Lunges

-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

-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

-Stand in with dumbbells in hand
-With slightly bent knees hinge at the waist pushing your butt back to create a hamstring stretch as you lower the bar 
-Stand back up with the weight
-Repeat

Romanian Deadlift with Dumbbells

-Get in to hyperextension station
-Lower your upper body
-Extend our body to extension and activate your lower back 
-Lower and repeat

Lower Back Hyperextension

Superset 1

-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

-With a dumbbell in each hands stand in a stationary lunge position
-Lower into lunge
-Stand up out of lunge 
-Repeat

Standing Dumbbell Lunges

Superset 2

-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

W3/D3 Legs

Joseph Davis

Shashi

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

Mike

W1/D3 Legs

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

Matthew

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.

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 😂😂😂

Nico

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 😅

W3/D3 Legs

Community

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