Día 1 – Piernas y Abdominales

Fecha de grabación: 2/27/24

Romanian Deadlift (6-10)
3min rest

Warmup: BAR - 10 reps
Warmup: 25lbs - 5 reps
Warmup: 45lbs - 3 reps

Set 1: 70lbs - 14 reps
Set 2: 80lbs - 7 reps
Set 3: 90lbs - 7 reps

Standing Leg Curl (15-20)
2min rest

Set 1: 10lbs - 15 reps
Set 2: 10lbs - 13 reps
Set 3: 10lbs - 13 reps

Smith Machine Squat (8-15)
3min rest (3 bar safety)

Warmup: 35lbs - 5

Set 1: 45lbs - 17 reps
Set 2: 70lbs - 6 reps
Set 3: 55lbs - 12 reps
Set 4: 55lbs - 10 reps

Sissy Squat (8-15)
2min rest

Set 1: Bodyweight - 24 reps
Set 2: Bodyweight - 20 reps
Set 3: Bodyweight - 18 reps
Set 4: Bodyweight - 14 reps

Hanging Leg Raises (10-15)
2min rest

Set 1: 6 reps
Set 2: 5 reps
Set 3: 7 reps (bent knees)