Englishexpand_more

Phase 1 Hamstring & Calves

by oscar-o-d

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Summary

  • event_availableNovember 11th, 2016
  • schedule1 h
  • equalizer50 sets,  908 reps
  • fitness_center147394.45 lbs

1. Leg Curl

  • Set 1: 20 x 55.12 lbs
  • Set 2: 20 x 55.12 lbs
  • Set 3: 20 x 70.55 lbs
  • Set 4: 6 x 132.28 lbs
  • Set 5: 6 x 132.28 lbs
  • Set 6: 6 x 137.79 lbs
  • Set 7: 6 x 137.79 lbs
  • Set 8: 6 x 143.3 lbs
  • Set 9: 6 x 147.71 lbs

Total: 8602.44 lbs

2. Stiff Leg Deadlift

  • Set 1: 20 x 44.09 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 10 x 176.37 lbs
  • Set 6: 8 x 187.39 lbs
  • Set 7: 5 x 220.46 lbs

Total: 9215.32 lbs

3. Dec Leg Press wide

  • Set 1: 12 x 551.16 lbs
  • Set 2: 12 x 551.16 lbs
  • Set 3: 12 x 639.34 lbs
  • Set 4: 12 x 639.34 lbs

Total: 28571.91 lbs

4. DB step ups

  • Set 1: 30 x 209.44 lbs
  • Set 2: 30 x 209.44 lbs

Total: 12566.35 lbs

5. Seated Calf Raise

  • Set 1: 20 x 66.14 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 20 x 66.14 lbs
  • Set 4: 20 x 66.14 lbs

Total: 5291.09 lbs

6. Standing Calf Raise

  • Set 1: 20 x 55.12 lbs
  • Set 2: 20 x 55.12 lbs
  • Set 3: 20 x 55.12 lbs
  • Set 4: 15 x 55.12 lbs

Total: 4133.67 lbs

7. Tricep superset

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 20 x 8.82 lbs
  • Set 5: 20 x 8.82 lbs
  • Set 6: 20 x 8.82 lbs
  • Set 7: 40 x 33.07 lbs
  • Set 8: 40 x 33.07 lbs

Total: 4607.66 lbs

8. Bicep superset

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 30 x 15.43 lbs
  • Set 5: 30 x 15.43 lbs
  • Set 6: 30 x 15.43 lbs
  • Set 7: 30 x 33.07 lbs
  • Set 8: 30 x 33.07 lbs

Total: 4960.4 lbs

9. Dec Leg Press Calves wide

  • Set 1: 30 x 551.16 lbs
  • Set 2: 30 x 551.16 lbs
  • Set 3: 30 x 639.34 lbs
  • Set 4: 30 x 573.2 lbs

Total: 69445.61 lbs