Englishexpand_more

BMOC Day 3 (Legs & Abs)

by seanfromtaiwan

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Summary

  • event_availableSeptember 8th, 2013
  • schedule1 h
  • equalizer31 sets,  302 reps
  • fitness_center17893.93 lbs

1. Squats

  • Set 1: 5 x 20 lbs
  • Set 2: 5 x 60 lbs
  • Set 3: 5 x 90 lbs
  • Set 4: 5 x 110 lbs

Total: 1400 lbs

2. Deadlifts

  • Set 1: 3 x 120 lbs
  • Set 2: 3 x 140 lbs

Total: 780 lbs

3. Leg Curls

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 32 lbs
  • Set 3: 10 x 46 lbs
  • Set 4: 7 x 53 lbs
  • Set 5: 5 x 60 lbs

Total: 1651 lbs

4. Leg Extensions

  • Set 1: 10 x 26 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 7 x 61 lbs
  • Set 4: 5 x 75 lbs
  • Set 5: 5 x 82 lbs

Total: 1792 lbs

5. Planks 60 seconds

  • Set 1: 1 x 163.14 lbs
  • Set 2: 1 x 163.14 lbs
  • Set 3: 1 x 163.14 lbs

Total: 489.43 lbs

6. Side planks 45 seconds

  • Set 1: 2 x 163.14 lbs
  • Set 2: 2 x 163.14 lbs
  • Set 3: 2 x 163.14 lbs

Total: 978.85 lbs

7. Bicycle crunches

  • Set 1: 20 x 44.09 lbs
  • Set 2: 30 x 44.09 lbs
  • Set 3: 30 x 44.09 lbs

Total: 3527.4 lbs

8. Reverse Crunch

  • Set 1: 15 x 66.14 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 20 x 66.14 lbs

Total: 3637.63 lbs

9. Leg Lifts

  • Set 1: 15 x 66.14 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 20 x 66.14 lbs

Total: 3637.63 lbs