Englishexpand_more

Month 1 Monday

by sam_zech

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Summary

  • event_availableJanuary 10th, 2016
  • schedule1 h
  • equalizer36 sets,  288 reps
  • fitness_center26080 lbs

1. Glute bridges

  • Set 1: 8 x 65 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 105 lbs
  • Set 4: 8 x 125 lbs

Total: 3040 lbs

2. Glute kickback

  • Set 1: 8 x 95 lbs
  • Set 2: 8 x 95 lbs
  • Set 3: 8 x 105 lbs
  • Set 4: 8 x 105 lbs

Total: 3200 lbs

3. Squats

  • Set 1: 8 x 65 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 105 lbs
  • Set 4: 8 x 135 lbs

Total: 3120 lbs

4. Split lunge

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 55 lbs

Total: 1760 lbs

5. Sumo squat

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs

Total: 1920 lbs

6. Deadlift

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs

Total: 1920 lbs

7. Calf raise

  • Set 1: 8 x 95 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 135 lbs
  • Set 4: 8 x 155 lbs

Total: 4000 lbs

8. Glute pushouts

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 8 x 130 lbs

Total: 3440 lbs

9. Leg extension

  • Set 1: 8 x 105 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 8 x 125 lbs

Total: 3680 lbs