Name: Playbook - Stefan Petrov - W3/D3 Legs
Uploaded: 2022-03-05T09:19:20.059Z
Duration: 100 min
Description: W3/D3 Legs

Oscar Yepes

- Leg Press 3 x 12 / 3 x 8
- Leg Extension 3 x 12
- Leg Curl 3 x 12
- Bodyweight Squats 3 x MAX
- Adductor Machine 3 x 15 
- Abductor Machine 3 x 15 
- Lunges 3 x MAX
- Standing Calf Raise Machine 5 x 15-20 
- Seated Calf Raise Machine 3 x 15
- Crunches 3 x 15 
- Reverse Crunches 3 x 15 
- Cardio 1 x 30 min (Stepmill)

- Keep your back on the pad
- Bring the platform in
- Push out through your heels

Leg Press

- Keep your back on the pad
- Raise your legs 
- Engage your quads as you raise

Leg Extension

- Engage your hamstrings as your raise
- Pause and return to the initial position

Leg Curl

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Engage your adductors
- Work on a slow controlled motion
- Keep you back on the pad

Adductor Machine

- Engage your glutes and abdcutors
- Work on a slow controlled motion
- Keep you back on the pad

Abductor Machine

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position 
- Complete desired reps then repeat on the opposite side

Lunge

Standing Calf Raise Machine

Seated Calf Raise Machine

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Reverse Crunch

Stepmill

W3/D3 Legs

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W3/D3 Legs

Community

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