Name: Playbook - Steve Weatherford - W3/D2 Leg Day + P.M. Feeders
Uploaded: 2024-03-29T15:58:25.211Z
Duration: 60 min
Description: W3/D2 Leg Day + P.M. Feeders

Yannick

Josh

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

W3/D2 Leg Day + P.M. Feeders

Skyler

Kyle

Start Here

Noah

Carlos Charre

Tony

W1/D1 Mass Arm Day

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

W1/D2 Leg Day + P.M. Feeders

Chris

Michael

W1/D3 Chest Day + P.M. Feeders

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

Anthony

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

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

W2/D2 Leg Day + P.M. Feeders

W2/D3 Chest Day + P.M. Feeders

The superset doesn’t show up on the last exercise for the pullovers and Superman’s. But great workout!

Mike

Your workouts are very challenging from a volume perspective.  At 55, it is a challenge to complete haha

Sean

W2/D4 Back Day

W2/D5 High-Volume Day

W2/D6 Shoulders + P.M. Feeders

W3/D1 Mass Day

W3/D3 Chest Day + P.M. Feeders

W3/D4 Back Day

W3/D5 High-Volume Day

W3/D6 Shoulders + P.M. Feeders

Eddie

Killer workout, hardest one of the series so far. Much appreciated, brother.

W4/D1 Mass Day

W4/D2 Leg Day + P.M. Feeders

W4/D3 Chest Day + P.M. Feeders

W4/D4 Back Day

Steve

W4/D5 High-Volume Day

Justin

W4/D6 Shoulders + P.M. Feeders

Beast workout. 2 Corinthians 12:9 mindset needed

W5/D1 Mass Day

W5/D2 Leg Day + P.M. Feeders

W5/D3 Chest Day + P.M. Feeders

W5/D4 Back Day

That was a long one, good sustained pump and variation in exercises.

W5/D5 High-Volume Day

W5/D6 Shoulders + P.M. Feeders

Mass day is killer, had to break it up. 2 Cor 12:9 sufficiency from Christ, g2G

W6/D1 Mass Day

W6/D2 Leg Day + P.M. Feeders

W6/D3 Chest Day + P.M. Feeders

W6/D4 Back Day

W6/D5 High-Volume Day

W6/D6 Shoulders + P.M. Feeders

Hard push to failure at higher weight. Felt good. Gal 6:14

W7/D1 Mass Day

W7/D2 Leg Day + P.M. Feeders

W7/D3 Chest Day + P.M. Feeders

W7/D4 Back Day

W7/D5 High-Volume Day

W7/D6 Shoulders + P.M. Feeders

Good balance and challenges in workout, pushed thru challenged myself. g2G

W8/D1 Mass Day

W8/D2 Leg Day + P.M. Feeders

W8/D3 Chest Day + P.M. Feeders

W8/D4 Back Day

W8/D5 High-Volume Day

W8/D6 Shoulders + P.M. Feeders

Good variation day with the super sets. Ps 103 thankful

W3/D2 Leg Day + P.M. Feeders

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