Name: Playbook - Stefan Petrov - W4/D3 Legs
Uploaded: 2022-03-05T09:19:20.080Z
Duration: 90 min
Description: W4/D3 Legs

Oscar Yepes

- Barbell Back Squats 5 x 5
- Incline Leg Press 5 x 6
- Leg Extension 5 x 10
- Leg Curl 5 x 10
- Adductor Machine 4 x 12
- Abductor Machine 4 x 12
- Standing Calf Raises 5 x 12
- Crunches 5 x 15
- Reverse Crunches 3 x 12
- Cardio 1 x 20 min

- Keep your chest up
- Push your hips back
- Keep your knees inline with your feet
- Reach parallel
- Push through your heels to come up

Barbell Back Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- 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

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Place your legs at 90 degrees
- Place your hands by your head
- Bring your upper body up
- Lower  with a controlled motion

Crunch (Var A)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Cardio

W4/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.

W4/D3 Legs

Community

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