Englishexpand_more

Leg day

by 7nish

Settings

List View

Summary

  • event_availableNovember 16th, 2016
  • schedule46 minutes
  • equalizer29 sets,  423 reps
  • fitness_center14489 lbs

1. Weighted dumbbell squats

  • Set 1: 15 x 12 lbs
  • Set 2: 12 x 12 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 8 x 15 lbs

Total: 594 lbs

2. Dumbbell straight leg deadlift

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 1125 lbs

3. Dumbbell weighted front squat (on shoulders)

  • Set 1: 15 x 12 lbs
  • Set 2: 12 x 12 lbs
  • Set 3: 10 x 12 lbs
  • Set 4: 8 x 12 lbs

Total: 540 lbs

4. Front weighted step up dumbbell (each leg)

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 8 x 10 lbs

Total: 450 lbs

5. Calf raises dumbbell (each side)

  • Set 1: 50 x 25 lbs
  • Set 2: 50 x 25 lbs

Total: 2500 lbs

6. Air squats

  • Set 1: 15 x 68 lbs
  • Set 2: 12 x 68 lbs
  • Set 3: 10 x 68 lbs
  • Set 4: 8 x 68 lbs

Total: 3060 lbs

7. Seated leg curl machine (2blocks)

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 40 lbs

Total: 2140 lbs

8. Knee up (on a flat bench-ab crunch in/out)

  • Set 1: 20 x 68 lbs
  • Set 2: 20 x 68 lbs
  • Set 3: 20 x 68 lbs

Total: 4080 lbs