Englishexpand_more

Phase 2 Back and Hamstrings

by oscar-o-d

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Summary

  • event_availableJuly 1st, 2018
  • schedule1 h
  • equalizer39 sets,  466 reps
  • fitness_center14804 lbs

1. Dead lift hex bar

  • Set 1: 20 x 9.07 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 22.68 lbs
  • Set 4: 8 x 27.22 lbs
  • Set 5: 8 x 27.22 lbs
  • Set 6: 8 x 27.22 lbs
  • Set 7: 8 x 27.22 lbs

Total: 1664.68 lbs

2. Pull Ups

  • Set 1: 5 x 34.02 lbs
  • Set 2: 5 x 34.02 lbs
  • Set 3: 4 x 34.02 lbs
  • Set 4: 4 x 34.02 lbs

Total: 612.35 lbs

3. Lat PD (45) Hi Rep

  • Set 1: 20 x 13.61 lbs
  • Set 2: 30 x 13.61 lbs
  • Set 3: 30 x 13.61 lbs
  • Set 4: 30 x 13.61 lbs

Total: 1496.85 lbs

4. TBar Row

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 15.88 lbs
  • Set 4: 10 x 15.88 lbs
  • Set 5: 10 x 9.07 lbs
  • Set 6: 10 x 4.54 lbs

Total: 680.39 lbs

5. DB 1arm row

  • Set 1: 10 x 11.79 lbs
  • Set 2: 10 x 11.79 lbs
  • Set 3: 10 x 11.79 lbs

Total: 353.8 lbs

6. Leg Curl

  • Set 1: 8 x 13.61 lbs
  • Set 2: 8 x 15.88 lbs
  • Set 3: 8 x 18.14 lbs
  • Set 4: 8 x 18.14 lbs
  • Set 5: 8 x 13.61 lbs
  • Set 6: 8 x 9.07 lbs
  • Set 7: 10 x 4.54 lbs

Total: 752.96 lbs

7. DB Straight Leg Deadlift

  • Set 1: 12 x 6.35 lbs
  • Set 2: 12 x 7.26 lbs
  • Set 3: 12 x 7.26 lbs
  • Set 4: 12 x 7.26 lbs

Total: 337.47 lbs

8. Aductir machine

  • Set 1: 15 x 13.61 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 13.61 lbs
  • Set 4: 15 x 13.61 lbs

Total: 816.47 lbs