rakoo on Nostr: Last #workout of the week. #tgif SQ 555 August 30 07:49-09:09 Barbell Squat 1. 40 Kg ...

Last #workout of the week. #tgif

SQ 555
August 30 07:49-09:09

Barbell Squat
1. 40 Kg x 5 Reps
2. 50 Kg x 5 Reps
3. 60 Kg x 3 Reps
4. 65 Kg x 5 Reps
5. 75 Kg x 5 Reps
6. 85 Kg x 5 Reps
7. 65 Kg x 20 Reps

Barbell Deadlift
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps

Romanian Deadlift
1. 50 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 50 Kg x 10 Reps

Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20

Seated calf raise
1. 50 Kg x 30 Reps

Heel-elevated squat
1. 42 Kg x 3 Reps
2. 42 Kg x 3 Reps
3. 42 Kg x 3 Reps

IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 10 Reps
3. 1 Kg x 10 Reps

Dumbbell Calf Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps

Bodyweight Lunge
1. 85 Kg x 12 Reps

Mid air lateral raises
1. 1 Kg x 106 Reps