[PHAT 3.0] D2: Lower Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

April 25th, 2019
1 h
30 sets, 220 reps
36550 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 185 lbs
Set 4: 5 x 225 lbs
Set 5: 5 x 225 lbs
Set 6: 5 x 225 lbs

Total: 4190 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 315 lbs
Set 5: 5 x 315 lbs
Set 6: 5 x 315 lbs

Total: 6180 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: 10 x 110 lbs
Set 3: 6 x 110 lbs

Total: 2860 lbs

9. Leg Extensions

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

Total: 3120 lbs

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