Name: Playbook - Roberto Portales - Day 43 - Legs
Uploaded: 2023-03-23T23:48:01.591Z
Duration: 60 min
Description: Day 43 - Legs

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. 

This workout might seem familiar, but there’s one major difference. We’re only resting 60 seconds between working sets (you can rest longer during warm up sets). It’s really important to stick to the rest breaks, because we’re preparing for something really hard next week.

Make sure to properly warm up first before your start your workout.


- AM Cardio: 25 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: 25 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 - 25 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.

Day 43 - Legs

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