Englishexpand_more

BMOC Day 3 (Legs & Abs)

by seanfromtaiwan

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Summary

  • event_availableSeptember 14th, 2013
  • schedule1 h
  • equalizer22 sets,  270 reps
  • fitness_center14946.31 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
  • Set 5: 5 x 120 lbs

Total: 2000 lbs

2. Deadlifts

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

Total: 780 lbs

3. 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

4. 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

5. Bicycle crunches

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

Total: 3968.32 lbs

6. Reverse Crunch

  • Set 1: 20 x 66.14 lbs
  • Set 2: 25 x 66.14 lbs
  • Set 3: 25 x 66.14 lbs

Total: 4629.71 lbs

7. Leg Lifts

  • Set 1: 20 x 30 lbs
  • Set 2: 25 x 30 lbs
  • Set 3: 25 x 30 lbs

Total: 2100 lbs