[PHAT 3.0] D4: Lower Body HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 17th, 2017
6 h
25 sets, 260 reps
25425 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 135 lbs
Set 2: 3 x 135 lbs
Set 3: 3 x 135 lbs
Set 4: 3 x 135 lbs
Set 5: 3 x 135 lbs
Set 6: 3 x 135 lbs

Total: 2430 lbs

3. Squats (front)

Set 1: 12 x 115 lbs
Set 2: 10 x 115 lbs
Set 3: 8 x 115 lbs

Total: 3450 lbs

4. Deadlift (single leg)

Set 1: 12 x 22 lbs
Set 2: 10 x 22 lbs
Set 3: 8 x 22 lbs

Total: 660 lbs

5. Split Squats (barbell)

Set 1: 12 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 45 lbs

Total: 1350 lbs

6. Leg Extensions (single leg)

Set 1: 20 x 50 lbs
Set 2: 18 x 50 lbs

Total: 1900 lbs

7. Calf Raises (standing)

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

Total: 7215 lbs

8. Calf Raises (seated light)

Set 1: 20 x 100 lbs
Set 2: 18 x 100 lbs
Set 3: 15 x 100 lbs

Total: 5300 lbs

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