W32/09 - Day #3
Posted: August 8th, 2009 | Author: Fronk | Filed under: Uncategorized |Shrugs
- 26 kg (57 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
Dumbbell, i.e. weight per hand.
Lever Seated Rear Lateral Raise
- 40 kg (88 lbs) x 8
- 45 kg (99 lbs) x 8
- 45 kg (99 lbs) x 8
- 45 kg (99 lbs) x 8
Dumbbell Front Raise
- 10 kg (22 lbs) x 8
- 12 kg (26 lbs) x 8
- 12 kg (26 lbs) x 8
- 12 kg (26 lbs) x 8
Lever Shoulder Press
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
- 100 kg (220 lbs) x 16 (Bonus-Set!)
Lever Leg Extension
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
Lever Lying Leg Curl
- 45 kg (99lbs) x 8
- 55 kg (121 lbs) x 8
- 65 kg (143 lbs) x 8
- 65 kg (143 lbs) x 8
Dumbbell Squat
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
Weight per hand. 2nd time, slightly increased the weight.
Sled 45° Leg Press
- 140 kg (309 lbs) x 15
- 170 kg (375lbs) x 15
- 200 kg (441 lbs) x 15
- 210 kg (463 lbs) x 15
Et voila!
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