Name: Playbook - Roberto Portales - W1/D1
Uploaded: 2023-02-07T04:22:51.671Z
Duration: 45 min
Description: W1/D1

Juan

Kevin

Oscar

Jentzen

Day 1: Legs 				

- Dumbbell Squats
2 warm up sets
10 working sets 10 reps

- Dumbbell Stiff-Legged Deadlifts
1 warm up set
5 working sets 10 reps

- Dumbbell Lunges	
5 working sets 10 reps each leg

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats (warm up)

Dumbbell Squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Stiff Legged Deadlift (warm up)

Dumbbell Stiff Legged Deadlift

- Hold a dumbbell in each hand at your sides
- Keep your chest up, step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the starting position 
- Repeat with the opposite leg

Dumbbell Lunges

W1/D1

W1/D2

Thanks! I do home workouts. I utilized my step as a bench and stabilize ball for the bench row its harder cause your using more abs to legs to keep body stabled.

W1/D4

W1/D5

Gary

W1/D7

Leg day whew. Haven't done these DB leg moves in a while. Legs are burning.

W2/D1

W2/D2

Each week rising in weights. Focusing on form. Feeling growth in my shirts. Haha

W2/D4

W2/D5

W2/D7

Wow. Wasn't expecting that many reps In this weeks leg day. Man love leg days.

W3/D1

Chest and abs feeling tight right now. Can't laugh I'm sure I will feel it next couple days haha.

W1/D1

Community

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