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Calves & Hamstrings with Anes

nach jokii

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Zusammenfassung

  • event_availableJanuary 30th, 2020
  • schedule1 h
  • equalizer35 sets,  531 reps
  • fitness_center27885 lbs

1. Calf Raises on Leg Press Machine

  • Set 1: 15 x 33.57 lbs
  • Set 2: 15 x 33.57 lbs
  • Set 3: 15 x 38.1 lbs
  • Set 4: 15 x 33.57 lbs
  • Set 5: 15 x 33.57 lbs
  • Set 6: 15 x 33.57 lbs

Total: 3088.96 lbs

2. Seated calf raises to Standing Calf Raises on machine

  • Set 1: 15 x 9.07 lbs
  • Set 2: 10 x 31.75 lbs
  • Set 3: 15 x 13.61 lbs
  • Set 4: 10 x 31.75 lbs
  • Set 5: 15 x 13.61 lbs
  • Set 6: 10 x 31.75 lbs

Total: 1496.85 lbs

3. Donkey Calf Raises

  • Set 1: 15 x 24.95 lbs
  • Set 2: 15 x 24.95 lbs

Total: 748.43 lbs

4. Stiff leg deadlift

  • Set 1: 15 x 27.22 lbs
  • Set 2: 15 x 36.29 lbs
  • Set 3: 15 x 45.36 lbs
  • Set 4: 15 x 54.43 lbs

Total: 2449.4 lbs

5. Laying leg curl

  • Set 1: 10 x 11.34 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 15 x 15.88 lbs
  • Set 4: 10 x 20.41 lbs
  • Set 5: 6 x 11.34 lbs

Total: 782.45 lbs

6. Seated Leg Curl

  • Set 1: 10 x 13.61 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 15 x 18.14 lbs

Total: 589.67 lbs

7. Standing Leg Curl (seperate grips)

  • Set 1: 15 x 4.54 lbs
  • Set 2: 15 x 4.54 lbs

Total: 136.08 lbs

8. Body weight lunges (fewer sets)

  • Set 1: 40 x 22.68 lbs
  • Set 2: 30 x 22.68 lbs
  • Set 3: 30 x 22.68 lbs

Total: 2267.96 lbs

9. Hip Abduction (fewer sets)

  • Set 1: 15 x 12.7 lbs
  • Set 2: 15 x 20.41 lbs
  • Set 3: 15 x 24.95 lbs
  • Set 4: 15 x 14.51 lbs

Total: 1088.62 lbs