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Englishexpand_more

Legs/Shoulders Hypertrophy

by brandon0292

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Summary

  • event_availableFebruary 8th, 2019
  • schedule1 h
  • equalizer28 sets,  257 reps
  • fitness_center31597.5 lbs

1. Booty squats

  • Set 1: 8 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 6 x 230 lbs
  • Set 4: 5 x 230 lbs
  • Set 5: 8 x 90 lbs

Total: 6130 lbs

2. Dumbbell Lateral raise

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 960 lbs

3. Lateral raise strict

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 22.5 lbs
  • Set 3: 12 x 22.5 lbs
  • Set 4: 12 x 22.5 lbs

Total: 1177.5 lbs

4. Seated bent rear delt raise

  • Set 1: 12 x 22.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 12 x 22.5 lbs

Total: 810 lbs

5. Barbell Dead Lifts

  • Set 1: 8 x 140 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 8 x 160 lbs
  • Set 4: 8 x 160 lbs

Total: 4800 lbs

6. Angled leg press

  • Set 1: 10 x 450 lbs
  • Set 2: 10 x 450 lbs
  • Set 3: 8 x 450 lbs
  • Set 4: 8 x 450 lbs

Total: 16200 lbs

7. Seated Military Press

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 70 lbs

Total: 1520 lbs