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[CT10] Day 1: Lower Body

nach temelki

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Zusammenfassung

  • event_availableNovember 7th, 2016
  • schedule25 minutes
  • equalizer24 sets,  227 reps
  • fitness_center32620 lbs

1. Squats (warmup)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 3 x 115 lbs
  • Set 4: 3 x 135 lbs

Total: 1200 lbs

2. Squats

  • Set 1: 8 x 185 lbs
  • Set 2: 8 x 205 lbs
  • Set 3: 6 x 225 lbs
  • Set 4: 4 x 225 lbs

Total: 5370 lbs

3. Stiff Legged Deadlifts (dumbbell)

  • Set 1: 8 x 60 lbs
  • Set 2: 7 x 60 lbs
  • Set 3: 6 x 60 lbs

Total: 1260 lbs

4. Leg Press

  • Set 1: 10 x 225 lbs
  • Set 2: 10 x 225 lbs
  • Set 3: 10 x 225 lbs

Total: 6750 lbs

5. Calf Raises (leg press machine) SS

  • Set 1: 20 x 225 lbs
  • Set 2: 20 x 225 lbs
  • Set 3: 20 x 225 lbs

Total: 13500 lbs

6. Crunches (decline)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs

7. Side Bends (plate)

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs

Total: 900 lbs

8. Leg Curls (lying)

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 10 x 100 lbs

Total: 3040 lbs