Name: Playbook - Steve Weatherford - Workout 13 | Legs, back & biceps
Uploaded: 2023-08-18T18:02:11.396Z
Duration: 45 min
Description: Workout 13 | Legs, back & biceps

Michael

ABSOLUTELY loving this program. Been rocking with you since Armageddon, so why would I expect less. LET’S GOOOOOOOOOOOOO

Pretty gangster program so far…rock on !

Bert

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ-bar preacher curl

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Giant Set

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

DB reverse lunge

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Begin in a supine position, holding a plate, with arms and legs extended 
- Roll your shoulders off the ground and reach the plate for your toes
- Roll back down and repeat

Plate V-up

- Perform 10 standing rope cable curls
- Perform 10 squatting cable preacher curls
- Perform 10 lying cable curls

Cable curl triple threat

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar with a wide grip
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell bent over row (wide grip)

- Begin by lying supine with arms extended 
- Sit up while keeping light plate overhead

Turkish V-Up

Workout 13 | Legs, back & biceps

Brandon

Day 1 was awesome. Looking forward to the next month! 💪🏼

Gary Isaac Blanchard

Workout 1 | Quads, calves, biceps & triceps

Can’t move my upper body 🥵 Friggen LOVE IT!

Workout 2 | Shoulders and chest

Royce

Andy

Workout 3 | Legs, tricep and core

These workouts are perfect! What a program!!

Joseph

For those with wobbly knees and stiff hips this the one!!

 Trust me ur wife going ro love u after this workout Xx
Thanks coach!!

Emmanuel Berkmans

Workout 4 | Glutes, hamstrings and triceps

Workout 5 | Back, biceps and calves

Family fun day! A full move with relationships with my family, fitness, flow and fun!

Workout 6 | Joker's Wild 🃏

Thank you Steve! After the pounding that my muscles, ligaments and joints took during this week, THIS FELT AMAZING!!!

Do full activity 
It’s hard to follow abbreviated 
Easier to fast forward if needed than to slow down 
Thanks!

Kevin

I’m personally awful with stretching and definitely a key issue hindering my training so maybe a video with dialog speaking through what you’re doing and why you’re doing it would 100% help me and hopefully many others ! Rock on

Workout 7 | Yoga

Daren Dollar

At day 7. Started to think while I’m working out and being aware of my form and what muscles are being active

Adrian Velasco

Workout 8 | Chest, triceps and core

Cora

Luke

Workout 9 | Quads, calves & shoulders

I’m using this app to get back into working out and it’s amazing. I’m struggling a little because of lack of endurance, but I’m able to complete all of the workouts.

Workout 13 | Legs, back & biceps

Community

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