Name: Playbook - Paolo Mascitti - Legs and abs (Lucifer program)
Uploaded: 2021-01-18T11:45:10.045Z
Duration: 45 min
Description: Legs and abs (Lucifer program)

What a session😳🔥
Please upload new workouts😜

Benito

Amazing workout!

Hope that you will upload new ones🔥

Great leg work today. Supersets except for one exercise. 

Share your training with me on IG. Want to hear how you are liking the workouts!

Complete the first exercise and then go right into the second. Repeat 5x with 60 seconds rest between rounds

Tired set ranges 
1 ) Squats - 12, leg extension 12
2 ) Squats - 10, leg extension 12
3 ) Squats - 10, leg extension 12
4) Squats - 8, leg extension 12
5 ) Squats - 8, leg extension 12

- Stand with your feet shoulder width apart
- Rest barbell across the back of your shoulders
- Descend into a squat position by pushing your hips back ( bending at the knee )
- Return to starting position.

Squat

- Position your legs under the pad 
- Hold the side bars with your hands
- Extend your legs
- Lower the weight slowly

Leg extensions

Squats and leg extensions

Complete the first exercise and then go right into the second. Repeat 4x with 60 seconds rest between rounds

Do 10-12 reps for each exercise

- Stand with your mid-foot under the bar
- Bend over without bending your legs
- Bend your knees. Drop into position by bending your knees until your shins touch the bar
- Lift your chest. Straighten your back by raising you chest
- Pull

Barbell deadlifts

- Keep your torso straight
- Curl your legs up without lifting your upper legs from the pad
- Hold for a second at the top
- Come back down slowly

Hamstring curl

Deadlift and hamstring curls

(You can use dumbbells as well)
- Keep your core engaged, chest open, and eyes looking straight ahead
- Step back with the right leg, bend the knee to 90 degrees
- Using the left leg to produce the force, stand up and bring the right leg back to the original standing position

Legs and abs (Lucifer program)

Community

More workouts from Paolo Mascitti