Englishexpand_more

Leg day

by 7nish

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Summary

  • event_availableJune 3rd, 2016
  • schedule32 minutes
  • equalizer21 sets,  315 reps
  • fitness_center39825 lbs

1. Hip abduction machine (pushing out)

  • Set 1: 15 x 175 lbs
  • Set 2: 15 x 175 lbs
  • Set 3: 15 x 175 lbs

Total: 7875 lbs

2. Hip adduction machine (pushing in)

  • Set 1: 15 x 175 lbs
  • Set 2: 15 x 235 lbs
  • Set 3: 15 x 235 lbs

Total: 9675 lbs

3. Seated leg curl machine

  • Set 1: 15 x 110 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 110 lbs

Total: 4950 lbs

4. Leg extension seated and isolated (SS)

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs

Total: 2250 lbs

5. Horizontal Calf Machine

  • Set 1: 15 x 230 lbs
  • Set 2: 15 x 250 lbs
  • Set 3: 15 x 250 lbs

Total: 10950 lbs

6. Glute machine

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 80 lbs

Total: 3675 lbs

7. Lateral glute raise (Each side)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs