Name: Playbook - Roberto Portales - Day 1 - Legs
Uploaded: 2023-02-07T21:43:13.397Z
Duration: 60 min
Description: Day 1 - Legs

Was a great workout - I had to substitute backwards leg curls and hack squat with bands and cable alternatives (my gym didn’t have the machines) but feeling great!

Justin

Sebastian

Always been wanting to follow this workout. The best day is today 💪💪

Ethan Meng

Amazing. Pushed me harder than I knew how and it’s just the edge I need!

Billy

Cooper

Good I feel like I had more to give tho!!

Ernest

It was a great start looking forward to continuing this cutting program.

Jacob

Ryan

Kicked my butt. Looking forward to the next one.

Keith

Great training and video to show every exercice!!

Brandon

We’re aiming for 16-20 reps today. Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first before your start your workout.


- AM Cardio: 20 minutes of steady state cardio 

- Leg Press: 2 warm up sets x 10-12 reps
- Leg Press: 4 working sets x 16-20 reps
- Seated Leg Curls: 1 warm up set x 16-20 reps
- Seated Leg Curls: 3 working sets x 16-20 reps
- Lying Leg Curls: 3 working sets x 16-20 reps
- Leg Extensions: 3 working sets x 16-20 reps
- Hack Squats: 3 working sets x 16-20 reps

- PM Cardio: 20 minutes of steady state cardio


Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this before your lift but not immediately beforehand (meantime there should be a meal between your cardio and lift). If it’s an active rest day, then you can do it whenever you want.

AM Cardio - 20 Minutes Steady State

- Keeping your back flat against the pad
- Place you feet in the middle of the platform, about shoulder width apart
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position

Leg Press (Warm Up Sets)

Leg Press

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly towards you and flex your calf muscles as you do so
- Return to the starting position by extending the legs forward

Seated Leg Curls (Warm Up Set)

Seated Leg Curls

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel then push through your heels, extending your legs to stand up

Hack Squats

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this immediately after your lift. If it’s an active rest day, then you can do it whenever you want.

PM Cardio - 20 Minutes Steady State

Day 1 - Legs

Elias

Corey

Rmt12757!RPB

Day 2 - Chest & Triceps

I like the workouts and the way you have do legs - bulk - calves - nutrition.
I think I have to do a year planned.

Richard Seau

Day 3 - Active Rest

It was great although there was some exercise like the preacher was very hard and I couldn’t find waits as much that were lower than 20. But overall I loved it and could feel the parts of the movements that were meant for specific muscles feel the workout.

Day 1 - Legs

Community

More workouts from Roberto Portales