[PHAT 3.0] D4: Lower Body HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 9th, 2018
2 h
23 sets, 233 reps
21805 lbs

1. Hip Abduction

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

Total: 3120 lbs

2. Squats (speed)

Set 1: 3 x 150 lbs
Set 2: 3 x 150 lbs
Set 3: 3 x 150 lbs
Set 4: 3 x 150 lbs
Set 5: 3 x 150 lbs
Set 6: 3 x 150 lbs

Total: 2700 lbs

3. Squats (front)

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

Total: 4080 lbs

4. Deadlift (single leg)

Set 1: 10 x 26 lbs
Set 2: 10 x 26 lbs
Set 3: 10 x 26 lbs

Total: 780 lbs

5. Split Squats (kettlebell)

Set 1: 10 x 26 lbs
Set 2: 10 x 26 lbs

Total: 520 lbs

6. Leg Extensions (single leg)

Set 1: 15 x 40 lbs
Set 2: 15 x 45 lbs

Total: 1275 lbs

7. Calf Raises (standing)

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

Total: 4560 lbs

8. Calf Raises (seated light)

Set 1: 20 x 90 lbs
Set 2: 18 x 90 lbs
Set 3: 15 x 90 lbs

Total: 4770 lbs

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