real_tree78934

7 days ago

Lower body

Duration

49min

Volume

4,350 kg

Squat (Barbell)

SETS

WEIGHT & REPS

1

40kg x 5 reps

 @ 7.5 rpe

2

40kg x 5 reps

 @ 7.5 rpe

3

40kg x 5 reps

 @ 7.5 rpe

4

50kg x 5 reps

 @ 8.5 rpe

Romanian Deadlift (Barbell)

SETS

WEIGHT & REPS

1

35kg x 8 reps

 @ 6 rpe

2

40kg x 8 reps

 @ 6 rpe

3

40kg x 10 reps

 @ 6 rpe

Leg Press (Machine)

SETS

WEIGHT & REPS

1

40kg x 10 reps

 @ 6 rpe

2

40kg x 10 reps

 @ 7 rpe

3

50kg x 10 reps

 @ 8 rpe

Standing Calf Raise (Smith)

SETS

WEIGHT & REPS

1

10kg x 10 reps

 @ 6 rpe

2

20kg x 10 reps

 @ 6 rpe

3

40kg x 15 reps

 @ 8 rpe

Standing Cable Glute Kickbacks

SETS

WEIGHT & REPS

1

7.5kg x 12 reps

 @ 6 rpe

2

7.5kg x 12 reps

 @ 7 rpe

3

10kg x 12 reps

Glute Bridge

SETS

REPS

1

10 reps

2

10 reps

3

10 reps

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real_tree78934

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