Legs and shoulders

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

July 13th, 2024
1 h
32 sets, 351 reps
19070 lbs

1. Overhead squat

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs

Total: 700 lbs

2. Prone single leg curl

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs

Total: 2200 lbs

3. Cable donkey kickbacks

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs

Total: 2400 lbs

4. Seated single leg extension

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs
Set 5: 12 x 50 lbs
Set 6: 12 x 50 lbs

Total: 3600 lbs

5. Overhead press

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

6. Barbell Shoulder Shrugs

Set 1: 10 x 150 lbs
Set 2: 15 x 150 lbs
Set 3: 12 x 160 lbs

Total: 5670 lbs

7. Cable lateral raise

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 900 lbs

8. Pallof press

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Set 6: 10 x 35 lbs

Total: 1800 lbs

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