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[PHAT 3.0] D4: Lower Body HT

nach temelki

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Zusammenfassung

  • event_availableDecember 15th, 2017
  • schedule53 minutes
  • equalizer22 sets,  224 reps
  • fitness_center21190 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 145 lbs
  • Set 2: 3 x 145 lbs
  • Set 3: 3 x 145 lbs
  • Set 4: 3 x 145 lbs
  • Set 5: 3 x 145 lbs
  • Set 6: 3 x 145 lbs

Total: 2610 lbs

3. Squats (front)

  • Set 1: 12 x 115 lbs
  • Set 2: 10 x 115 lbs

Total: 2530 lbs

4. Deadlift (single leg)

  • Set 1: 12 x 26 lbs
  • Set 2: 10 x 26 lbs
  • Set 3: 8 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 40 lbs

Total: 1200 lbs

7. Calf Raises (standing)

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

Total: 5130 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