Name: Playbook - Organic Twins - W4/D3 Legs
Uploaded: 2021-01-26T18:21:05.206Z
Duration: 60 min
Description: W4/D3 Legs

Cody

Cameron

Noelia

Damn!!! My brain is on the other side of the world!!! Like the superset for this leg day just brought straight Ronnie Colman style!!! Hella recommend for bigger legs 🔥🔥🔥

Jerry

Legs always hurt.   But this was fantastic 🤙🏼🤙🏼

Clint

Warm up :
5 minute cardio 
2 x 30 Lunges at bodyweight 
2 x 30 Squats at bodyweight
 
Leg press 4 x 10-12

Superset :
Squats 4 x 10 
Sumo Squat 4 x 10 

Standing dumbbell lunges 4 x 12
Lying leg curls 4 x 15
Leg extensions 4 x 15
Calves 6 x 15-20

-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 preferred squat stanch with a barbell across your traps
-Lower to bottom of a squat keeping your back straight 
-Stand back up to full extension
-Repeat

Squats

-Stand with feet wide and toes pointed out 
-Pick up a dumbbell between your legs and stand up to full extension
-Lower and repeat

Sumo Squat

Superset

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

Standing Dumbbell 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

-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

-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

W4/D3 Legs

Shashi

Amando

Richard

W1/D1 Chest

Francine

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Malek

Nicolas

W1/D4  Shoulders & Traps

Loving the swiftness and overall workout sessions!

Erick

I love it. Today is my second day following this program. I’m excited to see my results.

Gregory Olin

W1/D5 Biceps & Triceps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

Stephanie

W2/D2 Back & Rear delts

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

Mehmet

W2/D3 Legs

Chris

W2/D4 Shoulders & Traps

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

Jacob

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

W3/D3 Legs

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

Joseph

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W4/D3 Legs

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