[PHUL] DAY 4: Lower Hypertrophy

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 26th, 2016
36 minutes
23 sets, 309 reps
23305 lbs

1. Kettlebell Swings

Set 1: 15 x 35 lbs
Set 2: 15 x 35 lbs

Total: 1050 lbs

2. Split Squats

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

Total: 300 lbs

3. Squats (front)

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

Total: 4050 lbs

4. Leg Extensions

Set 1: 10 x 80 lbs
Set 2: 12 x 70 lbs
Set 3: 15 x 60 lbs

Total: 2540 lbs

5. Leg Curls (seated)

Set 1: 10 x 80 lbs
Set 2: 12 x 70 lbs
Set 3: 15 x 60 lbs

Total: 2540 lbs

6. Calf Raises (leg press machine)

Set 1: 20 x 225 lbs
Set 2: 20 x 225 lbs
Set 3: 15 x 225 lbs

Total: 12375 lbs

7. Russian Twist (decline med ball)

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

Total: 450 lbs

8. Swiss Ball Crunch

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 20 x 0 lbs

Total: 0 lbs

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