Name: Playbook - Tommy Newell - W3/D3 Quads/Calves
Uploaded: 2022-11-06T03:02:01.366Z
Duration: 70 min
Description: W3/D3 Quads/Calves

- 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

- 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)

- 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 a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W3/D3 Quads/Calves

Good workout.  Haven’t done chest and shoulders together much but liked this workout.

Chad

James Nguyen

Steven

W1/D1 Chest/Shoulders

Alberto

Ashley

W1/D2 Back/Traps

Good leg day.  Maybe add some hamstring work.

Adding alternative to machine/workout. A standing calf machine is not available at my gym.

lillian

W1/D3 Quads/Calves

add alternative workouts or machines as replacements. Unfortunately, the gym does not have certain machines on this workout list. Other than that yet another amazing workout..

W1/D4 Chest/Triceps

Mike

Johari

W1/D5 Back/Biceps

I wish there was more abs in this workout but overall good

David

W1/D6 Hamstrings/Abs

W1/D7 Active Rest Day

W2/D1 Chest/Shoulders

W2/D2 Back/Traps

W2/D3 Quads/Calves

W2/D4 Chest/Triceps

W2/D5 Back/Biceps

W2/D6 Hamstrings/Abs

W2/D7 Active Rest Day

W3/D1 Chest/Shoulders

W3/D2 Back/Traps

W3/D4 Chest/Triceps

W3/D5 Back/Biceps

W3/D6 Hamstrings/Abs

W3/D7 Active Rest Day

W4/D1 Chest/Shoulders

W4/D2 Back/Traps

W4/D3 Quads/Calves

W4/D4 Chest/Triceps

W4/D5 Back/Biceps

W4/D6 Hamstrings/Abs

W4/D7 Active Rest Day

W5/D1 Chest/Shoulders

W5/D2 Back/Traps

W5/D3 Quads/Calves

W5/D4 Chest/Triceps

W5/D5 Back/Biceps

W5/D6 Hamstrings/Abs

W5/D7 Active Rest Day

W6/D1 Chest/Shoulders

Dr. Steve

W6/D2 Back/Traps

W6/D3 Quads/Calves

W6/D4 Chest/Triceps

W6/D5 Back/Biceps

W6/D6 Hamstrings/Abs

W6/D7 Active Rest Day

W7/D1 Chest/Shoulders

W7/D2 Back/Traps

W7/D3 Quads/Calves

W7/D4 Chest/Triceps

W7/D5 Back/Biceps

W7/D6 Hamstrings/Abs

W7/D7 Active Rest Day

W8/D1 Chest/Shoulders

W3/D3 Quads/Calves

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