Deutschexpand_more

[CT13] Day 1: Legs

nach temelki

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Zusammenfassung

  • event_availableSeptember 25th, 2019
  • schedule43 minutes
  • equalizer26 sets,  290 reps
  • fitness_center39665 lbs

1. Hip Thrust

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs

Total: 2700 lbs

2. Squats

  • Set 1: 5 x 45 lbs
  • Set 2: 3 x 135 lbs
  • Set 3: 1 x 155 lbs
  • Set 4: 8 x 195 lbs
  • Set 5: 7 x 195 lbs
  • Set 6: 6 x 195 lbs
  • Set 7: 6 x 200 lbs

Total: 6080 lbs

3. Romanian Deadlift

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

4. Leg Press (close feet)

  • Set 1: 20 x 135 lbs
  • Set 2: 20 x 135 lbs

Total: 5400 lbs

5. Leg Curls (lying)

  • Set 1: 15 x 80 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 10 x 80 lbs

Total: 2960 lbs

6. Leg Extensions

  • Set 1: 15 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3700 lbs

7. Calf Raises (standing)

  • Set 1: 20 x 195 lbs
  • Set 2: 18 x 195 lbs
  • Set 3: 15 x 195 lbs

Total: 10335 lbs

8. Calf Raises (seated)

  • Set 1: 15 x 120 lbs
  • Set 2: 12 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 4440 lbs