Englishexpand_more

Leg day

by 7nish

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Summary

  • event_availableMarch 15th, 2016
  • schedule58 minutes
  • equalizer20 sets,  144 reps
  • fitness_center22120 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Hip adduction machine (pushing in)

  • Set 1: 10 x 210 lbs
  • Set 2: 8 x 220 lbs
  • Set 3: 3 x 245 lbs
  • Set 4: 3 x 235 lbs

Total: 5300 lbs

3. Hip abduction machine (pushing out)

  • Set 1: 10 x 145 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 6 x 175 lbs

Total: 3780 lbs

4. Seated leg press

  • Set 1: 10 x 200 lbs
  • Set 2: 8 x 230 lbs
  • Set 3: 6 x 260 lbs

Total: 5400 lbs

5. Seated leg curl machine

  • Set 1: 10 x 80 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 6 x 120 lbs

Total: 2320 lbs

6. Glute (Quad)

  • Set 1: 10 x 130 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 6 x 150 lbs

Total: 3320 lbs

7. Straight leg deadlifts

  • Set 1: 10 x 75 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 6 x 95 lbs

Total: 2000 lbs