Name: Playbook - Zac Perna - W3/D6 Legs (quad focus)
Uploaded: 2022-01-13T22:17:23.475Z
Duration: 45 min
Description: W3/D6 Legs (quad focus)

Could add a little bit more hypertrophy work for quads. But apart from that, killer workout!

- Double pulse lunges 15/15
- Hack squat or pendulum squat 8/8/12
- Quad extensions 12/12/20

Superset:
- Leg press 20/20
- Calf raises on leg press 15/15

Seated Calf raises  20/20   ( pick a weight that will lead to failure around rep 10, rest 10 seconds and perform another 5 reps, ret 10 seconds and perform another 5 reps. These are rest/pause sets)

- Perform walking lunges with a double pulse at the bottom of the lunge

Double pulse walking lunges

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum or hack squats

- 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)

- Press out of the balls of your feet 
- Squeezing your calves at the top
- Lower to a calf stretch

Calf press (leg press)

Superset

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

Seated calf raise (rest pause sets)

W3/D6 Legs (quad focus)

Milan

Gonna have nightmares about those 50 reps 😵

Koby

Jack

W1/D1 Push (chest focused) and Abs

Great workout today! 2 days in and I’m feeling like a monster 💪😉😂

Zach Shearing

Miha

W1/D2 Pull (width focus)

Edwin

Jesse Muir

W1/D3 Legs ( hamstring and glute focus)

Sebastian

W1/D4 Push  (shoulder focus) & Abs

Ragheb

W1/D5 Pull (upper back focus)

Brady Cash

Check the timing on this one 
Workout is not 45mins
Maybe add some sets or exercises

Alex

W1/D6 Legs (quad focus)

W2/D1 Push (chest focused) and Abs

Thank you Zachary that was quite an exquisite workout.💂🏻‍♂️

W2/D2 Pull (width focus)

Defo my fave so far liked the extra volume

W2/D4 Push  (shoulder focus) & Abs

W2/D5 Pull (upper back focus)

me calves are pulverised ninja blender style 🥲

Goodluck trying to drive home in a manual after this workout. Quads and calves absolutely fried

Dion

W2/D6 Legs (quad focus)

W3/D1 Push (chest focused) and Abs

Felt much stronger after a rest day 😆sick workout

W3/D2 Pull (width focus)

Trent

W3/D3 Legs ( hamstring and glute focus)

Fucking awesome. Someone came up and asked if I was John Cena?! Jk, solid workout - got a great pump. Feeling stronger. Lessgooooo 💪🏽

W3/D4 Push  (shoulder focus) & Abs

Savageeee- keep forgetting to mark when I’ve done because I’m achey and in need of food😂😂

W3/D6 Legs (quad focus)

Community

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