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[PHAT 3.0] D4: Lower Body HT

nach temelki

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Zusammenfassung

  • event_availableSeptember 26th, 2018
  • schedule39 minutes
  • equalizer26 sets,  297 reps
  • fitness_center32389 lbs

1. Hip Abduction

  • Set 1: 12 x 140 lbs
  • Set 2: 12 x 140 lbs
  • Set 3: 12 x 140 lbs

Total: 5040 lbs

2. Squats (ladder)

  • Set 1: 2 x 185 lbs
  • Set 2: 6 x 185 lbs
  • Set 3: 10 x 185 lbs
  • Set 4: 2 x 185 lbs
  • Set 5: 6 x 185 lbs
  • Set 6: 10 x 185 lbs

Total: 6660 lbs

3. Stiff Legged Deadlifts (kettlebell)

  • Set 1: 12 x 22 lbs
  • Set 2: 10 x 22 lbs

Total: 484 lbs

4. Split Squats (kettlebell)

  • Set 1: 10 x 22 lbs
  • Set 2: 10 x 22 lbs

Total: 440 lbs

5. Leg Extensions (single leg)

  • Set 1: 20 x 55 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 2475 lbs

6. Leg Curls (lying single leg)

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1480 lbs

7. Calf Raises (standing light)

  • Set 1: 15 x 230 lbs
  • Set 2: 12 x 230 lbs
  • Set 3: 11 x 230 lbs
  • Set 4: 10 x 230 lbs

Total: 11040 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