Englishexpand_more

GP Phase 1 Hammys & Calves

by oscar-o-d

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Summary

  • event_availableOctober 20th, 2018
  • schedule1 h
  • equalizer39 sets,  800 reps
  • fitness_center97510.46 lbs

1. Bench Cruch

  • Set 1: 30 x 66.14 lbs
  • Set 2: 30 x 66.14 lbs
  • Set 3: 30 x 66.14 lbs

Total: 5952.48 lbs

2. Abdominal incline

  • Set 1: 30 x 66.14 lbs
  • Set 2: 30 x 66.14 lbs
  • Set 3: 30 x 66.14 lbs

Total: 5952.48 lbs

3. Oblique crunch

  • Set 1: 40 x 66.14 lbs
  • Set 2: 40 x 66.14 lbs
  • Set 3: 40 x 66.14 lbs

Total: 7936.64 lbs

4. Cable Crunch

  • Set 1: 30 x 99.21 lbs
  • Set 2: 30 x 99.21 lbs
  • Set 3: 30 x 88.18 lbs

Total: 8598.03 lbs

5. Leg Curl

  • Set 1: 30 x 33.07 lbs
  • Set 2: 30 x 33.07 lbs
  • Set 3: 30 x 33.07 lbs
  • Set 4: 6 x 99.21 lbs
  • Set 5: 6 x 99.21 lbs
  • Set 6: 6 x 99.21 lbs
  • Set 7: 6 x 99.21 lbs
  • Set 8: 6 x 99.21 lbs
  • Set 9: 6 x 99.21 lbs

Total: 6547.73 lbs

6. Straight Leg Deadlift

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 97 lbs
  • Set 3: 10 x 105.82 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 10 x 110.23 lbs

Total: 5114.72 lbs

7. Dec Leg Press wide

  • Set 1: 12 x 220.46 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 242.51 lbs

Total: 10846.74 lbs

8. DB step ups

  • Set 1: 30 x 220.46 lbs
  • Set 2: 30 x 220.46 lbs
  • Set 3: 30 x 220.46 lbs

Total: 19841.6 lbs

9. Seated Calf Raise

  • Set 1: 12 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs

Total: 5555.65 lbs

10. BB Standing Calf Raise

  • Set 1: 20 x 352.74 lbs
  • Set 2: 20 x 352.74 lbs
  • Set 3: 20 x 352.74 lbs

Total: 21164.38 lbs