Delaware total body

nach jeffjsays

Einstellungen

lbskgs

Zusammenfassung

June 21st, 2024
2 h
45 sets, 716 reps
64310 lbs

1. Smith Machine Squats

Set 1: 6 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 135 lbs

Total: 3510 lbs

2. Calf raise squat bar

Set 1: 20 x 135 lbs
Set 2: 20 x 135 lbs
Set 3: 20 x 135 lbs

Total: 8100 lbs

3. Leg press 90 degrees

Set 1: 15 x 90 lbs
Set 2: 15 x 180 lbs
Set 3: 10 x 270 lbs

Total: 6750 lbs

4. Calf raises machine

Set 1: 20 x 90 lbs
Set 2: 20 x 180 lbs
Set 3: 20 x 270 lbs

Total: 10800 lbs

5. Lat pulldown Machine

Set 1: 15 x 125 lbs
Set 2: 15 x 125 lbs
Set 3: 10 x 115 lbs

Total: 4900 lbs

6. Machine row

Set 1: 10 x 100 lbs
Set 2: 10 x 85 lbs
Set 3: 10 x 85 lbs

Total: 2700 lbs

7. Seated Shoulder Press Machine

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

8. Seated bicep curl machine

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2250 lbs

9. Seated tricep press machine

Set 1: 15 x 100 lbs
Set 2: 15 x 100 lbs
Set 3: 15 x 100 lbs

Total: 4500 lbs

10. Machine seated chest press

Set 1: 10 x 70 lbs
Set 2: 15 x 55 lbs
Set 3: 15 x 55 lbs

Total: 2350 lbs

11. Seated Leg Curl

Set 1: 15 x 90 lbs
Set 2: 15 x 85 lbs
Set 3: 15 x 85 lbs

Total: 3900 lbs

12. Seated leg extension

Set 1: 15 x 70 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 70 lbs

Total: 3150 lbs

13. Machine chest fly

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs

Total: 3000 lbs

14. Torso rotation

Set 1: 30 x 60 lbs
Set 2: 30 x 60 lbs
Set 3: 30 x 60 lbs

Total: 5400 lbs

15. Lower torso crunch

Set 1: 30 x 30 lbs
Set 2: 30 x 10 lbs
Set 3: 30 x 10 lbs

Total: 1500 lbs

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