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[PHAT 4.0] D2: Lower Power

nach temelki

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Zusammenfassung

  • event_availableFebruary 5th, 2020
  • schedule46 minutes
  • equalizer27 sets,  221 reps
  • fitness_center29795 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. Hyperextensions

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 25 lbs

Total: 500 lbs

3. Squats (heavy)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 3 x 185 lbs
  • Set 4: 1 x 205 lbs
  • Set 5: 5 x 225 lbs
  • Set 6: 5 x 225 lbs
  • Set 7: 5 x 225 lbs

Total: 5035 lbs

4. Stiff Legged Deadlifts

  • Set 1: 8 x 115 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 115 lbs

Total: 2760 lbs

5. Squats (hack)

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

6. Leg Extensions

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs

Total: 2400 lbs

7. Leg Curls (lying)

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs

Total: 1900 lbs

8. Calf Raises (standing)

  • Set 1: 10 x 230 lbs
  • Set 2: 8 x 250 lbs
  • Set 3: 6 x 275 lbs

Total: 5950 lbs

9. Calf Raises (seated)

  • Set 1: 10 x 140 lbs
  • Set 2: 8 x 140 lbs

Total: 2520 lbs