[ WARM-UP ]
Treadmill
15 min x 20% - 28% incline x 2.0 speed
[ HAMSTRINGS ]
Unilateral Standing Leg Curls
50 lbs x 20 x 1 (5 partial reps)
60 lbs x 20 x 1
70 lbs x 15 x 2
Reverse FreeMotion Squats
200 lbs x 30 x 1
220 lbs x 30 x 2 (last 10 reps are partial tension reps)
Lying Leg Curls (5x5 rest pause protocol)
120 lbs x 5 x 1
130 lbs x 5 x 3
120 lbs x 5 x 1
Seated Leg Press (feet high on platform)
120 lbs x 25 x 3
Unilateral Stationary One-Leg Lunges (performed on Smith Machine)
45 lbs x 25 x 1
75 lbs x 25 x 2
Stiff Leg Deadlifts (standing on 2-45 lb plates)
135 lbs x 25 x 1
185 lbs x 15 x 1
135 lbs x failure x 1
[ CALVES ]
Seated Calf Raises
90 lbs x 20-25 x 3
ROC-IT Standing Calf Raises
180 lbs x 20 x 1
90 lbs x 25 x 2
Great set!!!!
ReplyDeleteI love training my lower body; the glory is in besting the challenge!
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