Englishexpand_more

Leg day

by 7nish

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Summary

  • event_availableApril 8th, 2016
  • schedule57 minutes
  • equalizer25 sets,  216 reps
  • fitness_center36340 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Hip abduction machine (pushing out)

  • Set 1: 12 x 160 lbs
  • Set 2: 10 x 165 lbs
  • Set 3: 8 x 185 lbs
  • Set 4: 6 x 205 lbs

Total: 6280 lbs

3. Hip adduction machine (pushing in)

  • Set 1: 12 x 225 lbs
  • Set 2: 10 x 235 lbs
  • Set 3: 8 x 250 lbs
  • Set 4: 6 x 265 lbs

Total: 8640 lbs

4. Seated leg extension

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 8 x 130 lbs
  • Set 4: 6 x 155 lbs

Total: 4660 lbs

5. Seated leg curl machine

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 8 x 135 lbs
  • Set 4: 6 x 145 lbs

Total: 4640 lbs

6. Seated leg press

  • Set 1: 12 x 225 lbs
  • Set 2: 10 x 235 lbs
  • Set 3: 8 x 245 lbs
  • Set 4: 6 x 245 lbs

Total: 8480 lbs

7. Donkey kicks

  • Set 1: 12 x 95 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 105 lbs
  • Set 4: 6 x 110 lbs

Total: 3640 lbs