[OG 1.0] Day 1: Legs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

February 3rd, 2016
1 h
26 sets, 220 reps
30860 lbs

1. Squats (warmup)

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 3 x 185 lbs
Set 5: 2 x 225 lbs

Total: 2380 lbs

2. Squats

Set 1: 5 x 245 lbs
Set 2: 5 x 245 lbs
Set 3: 5 x 245 lbs

Total: 3675 lbs

3. Glute Ham Raises

Set 1: 8 x 70 lbs
Set 2: 7 x 70 lbs
Set 3: 6 x 70 lbs

Total: 1470 lbs

4. Leg Press

Set 1: 10 x 270 lbs
Set 2: 8 x 270 lbs
Set 3: 6 x 270 lbs

Total: 6480 lbs

5. Stiff Legged Deadlifts (dumbbell)

Set 1: 12 x 35 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 50 lbs

Total: 1320 lbs

6. Leg Extensions

Set 1: 15 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1850 lbs

7. Calf Raises (seated)

Set 1: 10 x 110 lbs
Set 2: 8 x 110 lbs
Set 3: 8 x 110 lbs

Total: 2860 lbs

8. Calf Raises (leg press machine)

Set 1: 20 x 225 lbs
Set 2: 15 x 245 lbs
Set 3: 10 x 265 lbs

Total: 10825 lbs

Name

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