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[PHAT 3.0] D2: Lower Power

nach temelki

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Zusammenfassung

  • event_availableDecember 21st, 2017
  • schedule48 minutes
  • equalizer22 sets,  205 reps
  • fitness_center33820 lbs

1. Hip Abduction

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

Total: 3120 lbs

2. Hip Thrust

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

3. Squats

  • Set 1: 5 x 115 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 8 x 215 lbs
  • Set 4: 8 x 215 lbs
  • Set 5: 8 x 215 lbs

Total: 6410 lbs

4. Deadlifts

  • Set 1: 8 x 205 lbs
  • Set 2: 6 x 215 lbs
  • Set 3: 4 x 225 lbs

Total: 3830 lbs

5. Romanian Deadlift

  • Set 1: 8 x 145 lbs
  • Set 2: 8 x 145 lbs
  • Set 3: 8 x 145 lbs

Total: 3480 lbs

6. Leg Press

  • Set 1: 12 x 225 lbs
  • Set 2: 12 x 225 lbs

Total: 5400 lbs

7. Calf Raises (standing)

  • Set 1: 15 x 190 lbs
  • Set 2: 12 x 190 lbs

Total: 5130 lbs

8. Calf Raises (seated)

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

Total: 2400 lbs