[PHAT 3.0] D4: Lower Body HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 18th, 2019
1 h
30 sets, 347 reps
35385 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. Squats

Set 1: 5 x 45 lbs
Set 2: 3 x 115 lbs
Set 3: 1 x 135 lbs
Set 4: 12 x 155 lbs
Set 5: 10 x 155 lbs
Set 6: 8 x 155 lbs
Set 7: 8 x 155 lbs

Total: 6595 lbs

3. Stiff Legged Deadlifts (kettlebell)

Set 1: 12 x 35 lbs
Set 2: 11 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1155 lbs

4. Split Squats (kettlebell)

Set 1: 8 x 35 lbs
Set 2: 8 x 35 lbs

Total: 560 lbs

5. Leg Press

Set 1: 20 x 135 lbs
Set 2: 20 x 135 lbs

Total: 5400 lbs

6. Calf Raises (standing light)

Set 1: 15 x 195 lbs
Set 2: 12 x 195 lbs
Set 3: 11 x 195 lbs
Set 4: 10 x 195 lbs

Total: 9360 lbs

7. Calf Raises (seated light)

Set 1: 20 x 90 lbs
Set 2: 15 x 90 lbs
Set 3: 10 x 90 lbs

Total: 4050 lbs

8. Leg Curls (lying single leg)

Set 1: 15 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 10 x 30 lbs

Total: 1110 lbs

9. 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

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