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[PHAT 4.0] D2: Lower Power

nach temelki

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Zusammenfassung

  • event_availableDecember 6th, 2021
  • schedule43 minutes
  • equalizer28 sets,  240 reps
  • fitness_center28370 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 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

3. Squats (heavy)

  • Set 1: 5 x 45 lbs
  • Set 2: 3 x 135 lbs
  • Set 3: 1 x 155 lbs
  • Set 4: 5 x 185 lbs
  • Set 5: 5 x 185 lbs
  • Set 6: 5 x 185 lbs

Total: 3560 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

Total: 2700 lbs

6. Weighted Crunch Machine

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1500 lbs

7. Calf Raises (standing)

  • Set 1: 10 x 250 lbs
  • Set 2: 10 x 250 lbs
  • Set 3: 10 x 250 lbs

Total: 7500 lbs

8. Calf Raises (seated)

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 90 lbs

Total: 1800 lbs

9. Leg Curls (lying)

  • Set 1: 10 x 100 lbs
  • Set 2: 8 x 100 lbs

Total: 1800 lbs

10. Leg Extensions

  • Set 1: 10 x 115 lbs
  • Set 2: 8 x 115 lbs

Total: 2070 lbs