Legs/Shoulders

by jballan

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Summary

  • event_availableJune 30th, 2021
  • schedule1 h
  • equalizer43 sets,  403 reps
  • fitness_center14730 lbs

1. Squat Assisted Machine

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs

Total: 900 lbs

2. Leg Press Wide

  • Set 1: 8 x 60 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 15 x 25 lbs

Total: 1455 lbs

3. Leg Press Normal

  • Set 1: 8 x 60 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 12 x 50 lbs
  • Set 6: 15 x 25 lbs

Total: 2910 lbs

4. Leg Press Narrow

  • Set 1: 8 x 60 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 15 x 25 lbs

Total: 1455 lbs

5. Deadlift

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 65 lbs

Total: 1650 lbs

6. Plate raises

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs

Total: 300 lbs

7. Leg Extensions

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 55 lbs
  • Set 5: 10 x 40 lbs
  • Set 6: 10 x 55 lbs

Total: 2700 lbs

8. Front Raises

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

9. Lateral Raises

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

10. Shoulder Press Dumbbell

  • Set 1: 0 x 30 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 5 x 30 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 5 x 30 lbs
  • Set 6: 5 x 20 lbs

Total: 800 lbs

11. Seated Shoulder Press smith machine

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 45 lbs

Total: 540 lbs

12. Smith Machine Upright Row

  • Set 1: 8 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs

Total: 1080 lbs

13. Behind head military press

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 45 lbs

Total: 540 lbs