Englishexpand_more

Glutes, hamstrings, arms +calves

by tonya-swanson

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Summary

  • event_availableJune 27th, 2020
  • schedule11 h
  • equalizer27 sets,  409 reps
  • fitness_center9545 lbs

1. Legs - landmine squats

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1350 lbs

2. Legs - kettlebell squats- tire

  • Set 1: 15 x 53 lbs
  • Set 2: 15 x 53 lbs
  • Set 3: 15 x 53 lbs

Total: 2385 lbs

3. Legs - cable goblet squats

  • Set 1: 15 x 33 lbs
  • Set 2: 15 x 33 lbs
  • Set 3: 15 x 33 lbs

Total: 1485 lbs

4. Legs - legpress partial

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 20 lbs

Total: 450 lbs

5. Bicep - standing db curls together superset

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 15 x 12.5 lbs

Total: 562.5 lbs

6. Tricep_ db bent kickback

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 15 x 12.5 lbs

Total: 562.5 lbs

7. Tricep - rope extensions superset

  • Set 1: 15 x 27.5 lbs
  • Set 2: 15 x 27.5 lbs
  • Set 3: 15 x 27.5 lbs

Total: 1237.5 lbs

8. Bicep - rope hammer curls

  • Set 1: 15 x 27.5 lbs
  • Set 2: 12 x 27.5 lbs
  • Set 3: 12 x 27.5 lbs

Total: 1072.5 lbs

9. Abs - knee ins

  • Set 1: 20 x 8 lbs
  • Set 2: 20 x 8 lbs
  • Set 3: 15 x 8 lbs

Total: 440 lbs