Name: Playbook - Ovidiu Iulian - Legs
Uploaded: 2023-03-12T14:26:34.858Z
Duration: 50 min
Description: Legs

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Leggs curl

Deathlift dumbells

Smith Machine calves

Legs

Chest 1

Back

Shoulders

Arms 💪

Chest 2

Back pro 2

Legs pro 2

Shoulders pro 2

Arms pro 2

Chest 3 pro

Back pro 3

Legs pro 3

Shoulders pro 3

Arms pro 3

Chest pro 4

Back pro 4

Legs pro 4

Shoulders pro 4

Arms pro 4

Legs

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