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5er Quadrizeps / Waden (Tobi)

by gerald

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Summary

  • event_availableOctober 5th, 2019
  • schedule2 h
  • equalizer56 sets,  677 reps
  • fitness_center162640.52 lbs

1. Abduktorenmaschine (Warm-Up)

  • Set 1: 15 x 143.3 lbs
  • Set 2: 15 x 159.84 lbs
  • Set 3: 15 x 176.37 lbs

Total: 7192.58 lbs

2. Adduktorenmaschine (Warm-Up)

  • Set 1: 15 x 143.3 lbs
  • Set 2: 15 x 159.84 lbs
  • Set 3: 15 x 176.37 lbs

Total: 7192.58 lbs

3. V-Squat (Plate Loaded)

  • Set 1: 12 x 0 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 6 x 220.46 lbs
  • Set 4: 4 x 330.69 lbs
  • Set 5: 3 x 440.92 lbs
  • Set 6: 14 x 485.02 lbs
  • Set 7: 13 x 485.02 lbs
  • Set 8: 10 x 485.02 lbs

Total: 22795.8 lbs

4. Schräge Beinpresse (2 Gummis / eng)

  • Set 1: 8 x 440.92 lbs
  • Set 2: 5 x 661.39 lbs
  • Set 3: 3 x 771.62 lbs
  • Set 4: 10 x 903.9 lbs
  • Set 5: 3 x 903.9 lbs
  • Set 6: 2 x 903.9 lbs
  • Set 7: 12 x 771.62 lbs

Total: 31967.03 lbs

5. Linear Hack Press (Hammer Strength)

  • Set 1: 8 x 110.23 lbs
  • Set 2: 6 x 220.46 lbs
  • Set 3: 3 x 330.69 lbs
  • Set 4: 6 x 352.74 lbs
  • Set 5: 6 x 352.74 lbs
  • Set 6: 6 x 352.74 lbs
  • Set 7: 6 x 352.74 lbs
  • Set 8: 6 x 352.74 lbs
  • Set 9: 8 x 352.74 lbs

Total: 16600.81 lbs

6. Beinstrecker

  • Set 1: 10 x 99.21 lbs
  • Set 2: 6 x 148.81 lbs
  • Set 3: 18 x 192.9 lbs
  • Set 4: 16 x 192.9 lbs
  • Set 5: 7 x 126.77 lbs
  • Set 6: 10 x 82.67 lbs

Total: 10157.8 lbs

7. Adduktorenmaschine

  • Set 1: 10 x 143.3 lbs
  • Set 2: 6 x 198.42 lbs
  • Set 3: 15 x 242.51 lbs
  • Set 4: 15 x 242.51 lbs
  • Set 5: 15 x 242.51 lbs

Total: 13536.38 lbs

8. Split Squats (Bodyweight)

  • Set 1: 20 x 2.2 lbs
  • Set 2: 20 x 2.2 lbs
  • Set 3: 20 x 2.2 lbs

Total: 132.28 lbs

9. DC Style Stretch Schienbein sitzen (45 sek)

  • Set 1: 60 x 2.2 lbs

Total: 132.28 lbs

10. Wadenheben stehend (Maschine)

  • Set 1: 10 x 220.46 lbs
  • Set 2: 5 x 330.69 lbs
  • Set 3: 15 x 374.79 lbs
  • Set 4: 13 x 374.79 lbs
  • Set 5: 12 x 374.79 lbs

Total: 18849.52 lbs

11. Wadenheben sitzend

  • Set 1: 8 x 55.12 lbs
  • Set 2: 5 x 110.23 lbs
  • Set 3: 15 x 154.32 lbs
  • Set 4: 15 x 154.32 lbs
  • Set 5: 13 x 154.32 lbs

Total: 7627.99 lbs

12. DC Style Stretch Waden stehen (45 Sek.)

  • Set 1: 60 x 440.92 lbs

Total: 26455.47 lbs