Englishexpand_more

Leg W/Out Day 16 M light

by frankmartin99

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Summary

  • event_availableMarch 10th, 2019
  • schedule1 h
  • equalizer40 sets,  538 reps
  • fitness_center36735.63 lbs

1. LL 10-12 (Superset 1) squat

  • Set 1: 12 x 0 lbs
  • Set 2: 17 x 0 lbs
  • Set 3: 18 x 0 lbs
  • Set 4: 17 x 0 lbs
  • Set 5: 15 x 0 lbs
  • Set 6: 11 x 0 lbs
  • Set 7: 12 x 22.05 lbs
  • Set 8: 12 x 22.05 lbs
  • Set 9: 13 x 22.05 lbs
  • Set 10: 12 x 22.05 lbs

Total: 1080.27 lbs

2. Chair squat (reduce the weight from previous exercise)

  • Set 1: 13 x 22.05 lbs
  • Set 2: 16 x 22.05 lbs
  • Set 3: 18 x 22.05 lbs
  • Set 4: 19 x 22.05 lbs
  • Set 5: 20 x 22.05 lbs

Total: 1895.98 lbs

3. LL 10-12 (Superset 1) Seated Leg Press

  • Set 1: 12 x 121.25 lbs
  • Set 2: 13 x 1324.98 lbs
  • Set 3: 13 x 132.28 lbs
  • Set 4: 14 x 132.28 lbs
  • Set 5: 14 x 132.28 lbs

Total: 24103.14 lbs

4. LL 4-6 (Giant Set 1) Leg Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 14 x 44.09 lbs
  • Set 3: 13 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs
  • Set 5: 12 x 44.09 lbs

Total: 2777.82 lbs

5. LL 45-60 Smith machine calf raise (3 positions change every 15 to 20 reps)

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 22.05 lbs
  • Set 3: 15 x 22.05 lbs

Total: 992.08 lbs

6. LL 5 each side (Superset 2) lunge squat

  • Set 1: 10 x 22.05 lbs
  • Set 2: 13 x 22.05 lbs
  • Set 3: 14 x 22.05 lbs
  • Set 4: 12 x 22.05 lbs
  • Set 5: 13 x 22.05 lbs
  • Set 6: 13 x 22.05 lbs

Total: 1653.47 lbs

7. 15 (3 Sets) Leg Extensions

  • Set 1: 11 x 66.14 lbs
  • Set 2: 11 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 10 x 66.14 lbs
  • Set 5: 10 x 66.14 lbs
  • Set 6: 12 x 66.14 lbs

Total: 4232.88 lbs