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Englishexpand_more

Leg day

by 7nish

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Summary

  • event_availableNovember 16th, 2016
  • schedule46 minutes
  • equalizer29 sets,  423 reps
  • fitness_center6572.1 lbs

1. Weighted dumbbell squats

  • Set 1: 15 x 5.44 lbs
  • Set 2: 12 x 5.44 lbs
  • Set 3: 10 x 6.8 lbs
  • Set 4: 8 x 6.8 lbs

Total: 269.43 lbs

2. Dumbbell straight leg deadlift

  • Set 1: 15 x 11.34 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 10 x 11.34 lbs
  • Set 4: 8 x 11.34 lbs

Total: 510.29 lbs

3. Dumbbell weighted front squat (on shoulders)

  • Set 1: 15 x 5.44 lbs
  • Set 2: 12 x 5.44 lbs
  • Set 3: 10 x 5.44 lbs
  • Set 4: 8 x 5.44 lbs

Total: 244.94 lbs

4. Front weighted step up dumbbell (each leg)

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs

Total: 204.12 lbs

5. Calf raises dumbbell (each side)

  • Set 1: 50 x 11.34 lbs
  • Set 2: 50 x 11.34 lbs

Total: 1133.98 lbs

6. Air squats

  • Set 1: 15 x 30.84 lbs
  • Set 2: 12 x 30.84 lbs
  • Set 3: 10 x 30.84 lbs
  • Set 4: 8 x 30.84 lbs

Total: 1387.99 lbs

7. Seated leg curl machine (2blocks)

  • Set 1: 12 x 24.95 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 8 x 31.75 lbs
  • Set 4: 8 x 18.14 lbs

Total: 970.69 lbs

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

  • Set 1: 20 x 30.84 lbs
  • Set 2: 20 x 30.84 lbs
  • Set 3: 20 x 30.84 lbs

Total: 1850.66 lbs