Glutes & Hammies with Anes

by jokii

Settings

List View

Summary

  • event_availableDecember 28th, 2020
  • schedule1 h
  • equalizer31 sets,  382 reps
  • fitness_center59028.77 lbs

1. Dumbbell Stiff Leg Deadlift (10-15 reps)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 149.91 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 13 x 176.37 lbs
  • Set 5: 12 x 176.37 lbs

Total: 10758.56 lbs

2. Hip Thrust (8-12 reps max)

  • Set 1: 10 x 286.6 lbs
  • Set 2: 10 x 330.69 lbs
  • Set 3: 10 x 374.79 lbs
  • Set 4: 10 x 330.69 lbs
  • Set 5: 10 x 330.69 lbs

Total: 16534.67 lbs

3. Lying Leg Curl Machine (10-15 reps)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 10 x 132.28 lbs

Total: 7539.81 lbs

4. Plate Loaded Standing Leg Curl (10-15 reps)

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 881.85 lbs

5. Hip abduction (10-15 reps)

  • Set 1: 15 x 99.21 lbs
  • Set 2: 15 x 148.81 lbs
  • Set 3: 15 x 148.81 lbs
  • Set 4: 15 x 148.81 lbs
  • Set 5: 15 x 148.81 lbs

Total: 10416.84 lbs

6. Calf raises (10-15 reps)

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 10 x 79.37 lbs
  • Set 4: 12 x 79.37 lbs
  • Set 5: 12 x 69.45 lbs

Total: 4960.4 lbs

7. Donkey Calf Raises (max reps)

  • Set 1: 15 x 154.32 lbs
  • Set 2: 15 x 154.32 lbs
  • Set 3: 15 x 220.46 lbs

Total: 7936.64 lbs