Name: Playbook - Steve Weatherford - W1/D2 Leg Day + P.M. Feeders
Uploaded: 2024-03-29T15:58:25.129Z
Duration: 60 min
Description: W1/D2 Leg Day + P.M. Feeders

That’ll wake ya up! The pump is real on that one !

Conner Currier

Tried to do it unbroken so I had to learn a weight I could use to come close to that. I am very pumped, awesome feeling

Matthew

Andy

Love it! My body hates me now, just weakness leaving the body.

Brad

Casey

This workout will H-U-M-B-L-E you…so leave your ego at the door!! Really focus on controlling your breathing and make sure not to eat a big meal before this massive leg workout. Start with lighter weight as the reps are higher and build as you go!!! 
Hydrate, Hydrate, Hydrate!!!
Have fun and crush it💪
#SWEATEQUITY

Skyler

I won’t be able to walk tomorrow! Friggen LOVE IT!!!

Gary Isaac Blanchard

That was the most ridiculously awesome leg day! What was I thinking? Doing a leg day by a guy who made a living off his legs! Super awesome

Anthony

This was a lot higher volume than I am used to. Enjoying the change from more of a bodybuilding style to athletic style training!

Steve

Brutal! Left it undone due to poor eating day prior; I’ll conquer it next time

Michael

Jose

Was smoked and felt so complete and victories after that leg workout
But that's when it happened. The 200 rep arm shredding session! No way I would have done all that without you leading me through it with this app!

PM feeders was a burner. Defiantly started off with al
Little to much weight. But I adjusted to hit the 50 reps

Corey

Megan Shinaberry

Raymond

Trey

First legs session since the Ironman race and FEELING IT 🔥 Love the Feeder workout for the first time!

Connor Mann

Work out was awesome. You need to change the 2nd video on the first super set for “Leg Extension/Leg Curl”. You have 2 videos of leg extension and not one of the leg curls.

Dave Berg

Brutal. Walking will be difficult tomorrow.

Ford

Matt

Day 2 and I think my arms already grew an inch.  Great combo with the calf raises and arm feeders!

Jeff Hereford

Alan

Justin

The variety was great on the legs and each exercise complimented the next one; rounding out the legs nicely. Loved the burnout with arms at the end - good amount of volume where it was hard to finish some rounds. Excited to keep building! 

Seemed like a good mix of barbells to DBs which was a great change of pace. 

There was one error; after I did leg extensions it went to another round of leg extensions instead of leg curls. 

Love it so far! 🤙🏼🙏🏼

Dustin Anderson

Is the 1st superset supposed to be leg extensions/leg curls? It said leg extensions twice.. either way, I’m loving the app and this Armageddon program. Excited to stick with you 💪🏼😤

David

Good. I haven’t done legs in months so I couldn’t finish the lunges because everything else destroyed me

Conor D

Superset
- Leg Extensions 4 x 15
- Leg Curls 4 x 15

- Front Squats 5 x 10-12

Superset
- Single Leg Press 4 x 15 (each side)
- DB RDL’s 4 x 12-15

- DB Walking Lunges 4 x 40 steps
- Calf Raise 3-ways 4 x 30 (10 toes in, 10 toes out, 10 toes forward)

P.M. Feeder:
- 50 Hammer Curls
- 50 Tricep Extensions 
- 50 Curls
- 50 Tricep Extensions 
- 50 Reverse Grip Curls
- 50 Tricep Extensions 
- 50 Mixed Grip Curls
- 50 Tricep Extensions

- 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

Superset

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg leg press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB walking lunges

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves (toes in, toes out, toes forward)
- Return to starting position under control

Leg press calf raise 3-ways

NOTE: Videos show this done with cables but preferably use a resistance band. If you do use DB’s or a cable remember these are done with a light weight load so you can hammer through all 200 reps

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse Grip Cable Curl

P.M. Feeders

W1/D2 Leg Day + P.M. Feeders

Kyle

Start Here

Noah

Carlos Charre

Tony

W1/D1 Mass Arm Day

Chris

W1/D3 Chest Day + P.M. Feeders

SQUEEZE EVERY REP LIKE IT OWES YOU MONEY!!!!!
#BreakTheMould #VikingPower #VanillaGorilla #Silverback #KillinTheGameInJesusName #BlessedAndUnstoppable #ARMageddon 🦍💪🎯

W1/D4 Back Day

Booyah, lots of work but great pump that’s still hanging around long after.

Jack Bjork

At this point the entire body is sore but that’s just weakness leaving the body. Have fun with this one, keep that TUT (time under tension) by getting good contractions, and POWER THROUGH! 💪

W1/D5 High Volume Arms

I like the pre-fatigue strategies in the workouts. However, for the PM feeders, it feels like I am only starting to feel the burn for the last 10-15 reps of each set. I have been splitting up each set into 20-30 reps each, taking four sets to complete each bicep and Tricep grouping, and using 5-10 lbs more than I would to complete the entire 50 reps in one set. Hope this helps

Killer pump! A combo of things I’d of never done on my own 🤘🏻

W1/D6 Shoulders + P.M. Feeders

Frank

W2/D1 Mass Day

Josh

Really had to push myself through this one. But we don’t base this off feelings, it’s based off commitment! Don’t Ever Give Up! 
Stay Committed!!! #FeelingRecharged

W1/D2 Leg Day + P.M. Feeders

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