hamukazu

a month ago

Legs & Abs

Duration

1h 19min

Volume

19,080 kg

Squat (Barbell)

SETS

WEIGHT & REPS

W

60kg x 10 reps

W

90kg x 3 reps

W

110kg x 1 reps

W

120kg x 1 reps

1

130kg x 4 reps

2

120kg x 6 reps

3

120kg x 6 reps

Hanging Leg Raise

SETS

REPS

1

15 reps

2

15 reps

3

15 reps

Cable Crunch

SETS

WEIGHT & REPS

1

39kg x 20 reps

2

39kg x 20 reps

3

39kg x 20 reps

Bulgarian Split Squat

SETS

WEIGHT & REPS

1

28kg x 10 reps

2

28kg x 10 reps

3

28kg x 10 reps

Bench Press (Dumbbell)

SETS

WEIGHT & REPS

1

60kg x 8 reps

2

60kg x 8 reps

3

60kg x 8 reps

Superset

Hip Abduction (Machine)

SETS

WEIGHT & REPS

1

91kg x 10 reps

2

91kg x 10 reps

3

91kg x 10 reps

Superset

Hip Adduction (Machine)

SETS

WEIGHT & REPS

1

73kg x 10 reps

2

73kg x 10 reps

3

73kg x 10 reps

Standing Calf Raise (Machine)

SETS

WEIGHT & REPS

1

136kg x 10 reps

2

136kg x 10 reps

3

136kg x 10 reps

Seated Calf Raise

SETS

WEIGHT & REPS

1

80kg x 10 reps

2

80kg x 10 reps

3

80kg x 10 reps

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hamukazu

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