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[PHAT 3.0] D2: Lower Power

nach temelki

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Zusammenfassung

  • event_availableApril 3rd, 2019
  • schedule25 minutes
  • equalizer30 sets,  216 reps
  • fitness_center35830 lbs

1. Hip Abduction

  • Set 1: 12 x 130 lbs
  • Set 2: 12 x 130 lbs
  • Set 3: 12 x 130 lbs

Total: 4680 lbs

2. Hyperextensions

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 25 lbs

Total: 500 lbs

3. Squats (heavy)

  • Set 1: 5 x 45 lbs
  • Set 2: 3 x 135 lbs
  • Set 3: 1 x 225 lbs
  • Set 4: 5 x 245 lbs
  • Set 5: 5 x 245 lbs
  • Set 6: 5 x 245 lbs

Total: 4530 lbs

4. Rack Pull

  • Set 1: 5 x 135 lbs
  • Set 2: 3 x 185 lbs
  • Set 3: 1 x 225 lbs
  • Set 4: 5 x 275 lbs
  • Set 5: 5 x 275 lbs
  • Set 6: 5 x 275 lbs

Total: 5580 lbs

5. Leg Press (heavy)

  • Set 1: 10 x 315 lbs
  • Set 2: 10 x 315 lbs

Total: 6300 lbs

6. Calf Raises (standing)

  • Set 1: 10 x 255 lbs
  • Set 2: 8 x 255 lbs
  • Set 3: 6 x 255 lbs

Total: 6120 lbs

7. Calf Raises (seated)

  • Set 1: 10 x 130 lbs
  • Set 2: 10 x 130 lbs

Total: 2600 lbs

8. Leg Curls (lying)

  • Set 1: 10 x 110 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 6 x 110 lbs

Total: 2640 lbs

9. Leg Extensions

  • Set 1: 10 x 120 lbs
  • Set 2: 8 x 120 lbs
  • Set 3: 6 x 120 lbs

Total: 2880 lbs