Name: Playbook - Rafael Güeto - W1/D2 Leg-day quad dominant
Uploaded: 2023-02-12T12:11:22.993Z
Duration: 65 min
Description: W1/D2 Leg-day quad dominant

Kyle

Leg day dominantly on quads. Giving some little stimulation to hams and glutes

Regular squats. Don’t need to go full depth just 90 degrees
4 set of 5 - 7 reps 
Rest 2 minutes

Regular squats

Use only one dumbbell on the opposite side of your leg flexing. Stand your arm straight to give more balance 
2 sets of 7 - 9 res
Rest for 2 minutes

Bulgarians dumbbles

Leg press machine 
4 sets of 5 to 7 reps 
Rest 90s

Leg press machine

Leg curls 
Doing 4 sets of 5 - 7 reps 
Rest for 90s

Seated leg curls machine

Leg extensions 
3 sets 7 - 9 reps 
Rest 90s

Leg extensions

Laying on the floor make sure you’re positioned properly.
Flex your hamstrings 
3 sets 7 - 9 reps 
Rest for 90s

Floor dumbbell curls

Using a cross over doing glute kick back 
3 sets 7 - 9 
Rest 90s

Unilateral cable glutes

Standing calf raises on a slice machine 
4 sets 11 - 13 
Rest 2 minutes between sets

Calf raises on a smith machine

W1/D2 Leg-day quad dominant

I made 50% of the training and will complete the other 50% after work - my gym opens 6 AM and I enter to Work 8AM- do you think it will work to split workout on 2 phases during the day? 
Great visuals on the App btw

W1/D2 Leg-day quad dominant

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