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Damien patrick legs 103

nach kels0007

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Zusammenfassung

  • event_availableApril 25th, 2017
  • schedule0 minutes
  • equalizer37 sets,  563 reps
  • fitness_center44600 lbs

1. Calf raises (pause at the top) (1) -5s x 15r

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 15 x 40 lbs

Total: 3000 lbs

2. Dumb bell romanian deadlift (1) -5s X 15r

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 15 x 40 lbs

Total: 3000 lbs

3. Barbell squats last 2 sets are cluster sets - 2s X 12r 2s X 10r 2 x 4-4

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs
  • Set 3: 0 x 0 lbs
  • Set 4: 0 x 0 lbs

Total: 0 lbs

4. Barbell lunges (3)-4s X 20r

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 40 lbs
  • Set 4: 20 x 40 lbs

Total: 3200 lbs

5. Good mornings (3) 4x12

  • Set 1: 40 x 12 lbs
  • Set 2: 40 x 12 lbs
  • Set 3: 40 x 12 lbs
  • Set 4: 40 x 12 lbs

Total: 1920 lbs

6. Wide leg press (4) -4 X 12r

  • Set 1: 12 x 360 lbs
  • Set 2: 12 x 360 lbs
  • Set 3: 12 x 360 lbs
  • Set 4: 12 x 360 lbs

Total: 17280 lbs

7. Leg press calf raises 3 pause (4) - 4s X 10r

  • Set 1: 10 x 350 lbs
  • Set 2: 10 x 350 lbs
  • Set 3: 10 x 350 lbs
  • Set 4: 10 x 350 lbs

Total: 14000 lbs

8. Dumb bell single leg rdl (4) - 4x10r

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 10 x 10 lbs

Total: 400 lbs

9. 212 leg extensions one leg then two with resistancd - 4x10

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs