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[CT7] DAY 2: Shoulders + Legs + Abs

nach temelki

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Zusammenfassung

  • event_availableFebruary 18th, 2015
  • schedule1 h
  • equalizer22 sets,  218 reps
  • fitness_center16340.5 lbs

1. Shoulder Press (seated barbell)

  • Set 1: 8 x 135 lbs
  • Set 2: 7 x 135 lbs
  • Set 3: 6 x 135 lbs

Total: 2835 lbs

2. Squats

  • Set 1: 8 x 155 lbs
  • Set 2: 7 x 175 lbs
  • Set 3: 6 x 185 lbs

Total: 3575 lbs

3. Lateral Raises (cables)

  • Set 1: 10 x 12.5 lbs
  • Set 2: 8 x 12.5 lbs

Total: 225 lbs

4. Front Raises (cables)

  • Set 1: 10 x 12.5 lbs
  • Set 2: 9 x 12.5 lbs

Total: 237.5 lbs

5. Reverse Flys (cables)

  • Set 1: 10 x 12.5 lbs
  • Set 2: 10 x 12.5 lbs

Total: 250 lbs

6. Calf Raises (seated)

  • Set 1: 15 x 140 lbs
  • Set 2: 15 x 140 lbs

Total: 4200 lbs

7. Leg Extensions

  • Set 1: 10 x 60 lbs
  • Set 2: 9 x 70 lbs

Total: 1230 lbs

8. Leg Curls (lying)

  • Set 1: 10 x 60 lbs
  • Set 2: 9 x 60 lbs

Total: 1140 lbs

9. Weighted Crunch Machine

  • Set 1: 20 x 40 lbs
  • Set 2: 12 x 40 lbs

Total: 1280 lbs

10. Hanging Leg Raises

  • Set 1: 12 x 72 lbs
  • Set 2: 7 x 72 lbs

Total: 1368 lbs