[OG 2.0] Day 1: Legs

nach temelki

Einstellungen

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Zusammenfassung

  • event_availableMay 20th, 2017
  • schedule2 h
  • equalizer24 sets,  228 reps
  • fitness_center23055 lbs

1. Hip Abduction

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

Total: 3600 lbs

2. Squats (warmup)

  • Set 1: 12 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 2 x 185 lbs

Total: 1585 lbs

3. Squats

  • Set 1: 8 x 205 lbs
  • Set 2: 7 x 225 lbs
  • Set 3: 6 x 250 lbs

Total: 4715 lbs

4. Stiff Legged Deadlifts (dumbbell)

  • Set 1: 12 x 55 lbs
  • Set 2: 11 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 1815 lbs

5. Split Squats

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 0 x 15 lbs

Total: 300 lbs

6. Leg Curls (lying)

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

Total: 3060 lbs

7. Calf Raises (seated)

  • Set 1: 12 x 100 lbs
  • Set 2: 11 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3300 lbs

8. Calf Raises (standing)

  • Set 1: 12 x 190 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 4680 lbs