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_center32637.23 lbs

1. Dead lift hex bar

  • Set 1: 20 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 8 x 132.28 lbs
  • Set 5: 8 x 132.28 lbs
  • Set 6: 8 x 132.28 lbs
  • Set 7: 8 x 132.28 lbs

Total: 8090.97 lbs

2. Pull Ups

  • Set 1: 5 x 165.35 lbs
  • Set 2: 5 x 165.35 lbs
  • Set 3: 4 x 165.35 lbs
  • Set 4: 4 x 165.35 lbs

Total: 2976.24 lbs

3. Lat PD (45) Hi Rep

  • Set 1: 20 x 66.14 lbs
  • Set 2: 30 x 66.14 lbs
  • Set 3: 30 x 66.14 lbs
  • Set 4: 30 x 66.14 lbs

Total: 7275.25 lbs

4. TBar Row

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 10 x 77.16 lbs
  • Set 5: 10 x 44.09 lbs
  • Set 6: 10 x 22.05 lbs

Total: 3306.93 lbs

5. DB 1arm row

  • Set 1: 10 x 57.32 lbs
  • Set 2: 10 x 57.32 lbs
  • Set 3: 10 x 57.32 lbs

Total: 1719.61 lbs

6. Leg Curl

  • Set 1: 8 x 66.14 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs
  • Set 5: 8 x 66.14 lbs
  • Set 6: 8 x 44.09 lbs
  • Set 7: 10 x 22.05 lbs

Total: 3659.67 lbs

7. DB Straight Leg Deadlift

  • Set 1: 12 x 30.86 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 35.27 lbs
  • Set 4: 12 x 35.27 lbs

Total: 1640.24 lbs

8. Aductir machine

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 15 x 66.14 lbs

Total: 3968.32 lbs