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Englishexpand_more

Lower body

by ryanrj

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Summary

  • event_availableMarch 31st, 2017
  • schedule2 h
  • equalizer24 sets,  313 reps
  • fitness_center12491.93 lbs

1. A. Hamstring curl Warmup

  • Set 1: 15 x 22.68 lbs
  • Set 2: 15 x 22.68 lbs
  • Set 3: 15 x 22.68 lbs

Total: 1020.58 lbs

2. B. Box step ups (bd/ per leg) Warm up

  • Set 1: 10 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 22.68 lbs

Total: 680.39 lbs

3. Smith RFESS front rack (per leg)

  • Set 1: 5 x 20.41 lbs
  • Set 2: 5 x 29.48 lbs
  • Set 3: 5 x 43.09 lbs
  • Set 4: 5 x 52.16 lbs
  • Set 5: 8 x 43.09 lbs
  • Set 6: 8 x 29.48 lbs

Total: 1306.35 lbs

4. Smith glute bridge

  • Set 1: 12 x 61.23 lbs
  • Set 2: 12 x 61.23 lbs
  • Set 3: 12 x 61.23 lbs

Total: 2204.46 lbs

5. Back extension (bw)

  • Set 1: 12 x 45.36 lbs
  • Set 2: 12 x 45.36 lbs
  • Set 3: 12 x 45.36 lbs

Total: 1632.93 lbs

6. Leg extension

  • Set 1: 20 x 22.68 lbs
  • Set 2: 20 x 22.68 lbs
  • Set 3: 20 x 22.68 lbs

Total: 1360.78 lbs

7. Barbell RDL finisher

  • Set 1: 30 x 61.23 lbs
  • Set 2: 20 x 61.23 lbs
  • Set 3: 20 x 61.23 lbs

Total: 4286.45 lbs