Phase XV Cycle A - 14
Sets Reps Weight Intensity 1RM
*Hack Squats
1 14 25 lbs. 53.6% (26RM) 46.7 lbs.
1 12 30 lbs. 64.3% (17RM)
1 10 35 lbs. 75.0% (10RM)
*Side Lunges
1 12 10 lbs. 50.0% (30RM) 20 lbs.
1 10 12.5 lbs. 62.5% (18RM)
1 10 15 lbs. 75.0% (10RM)
*Front Kicks
2 20 0 lbs. 60.0% (20RM) 0 lbs.
*One Leg Standing Calf Raises
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.
*Seated Calf Raises
1 16 35 lbs. 55.6% (24RM) 63 lbs.
1 14 40 lbs. 63.5% (17RM)
1 12 45 lbs. 71.4% (12RM)
*Rope Crunches, Incline Crunches, Bench Leg Raises
3 24 0 lbs. 55.6% (24RM) 0 lbs.
*Hack Squats
1 14 25 lbs. 53.6% (26RM) 46.7 lbs.
1 12 30 lbs. 64.3% (17RM)
1 10 35 lbs. 75.0% (10RM)
*Side Lunges
1 12 10 lbs. 50.0% (30RM) 20 lbs.
1 10 12.5 lbs. 62.5% (18RM)
1 10 15 lbs. 75.0% (10RM)
*Front Kicks
2 20 0 lbs. 60.0% (20RM) 0 lbs.
*One Leg Standing Calf Raises
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.
*Seated Calf Raises
1 16 35 lbs. 55.6% (24RM) 63 lbs.
1 14 40 lbs. 63.5% (17RM)
1 12 45 lbs. 71.4% (12RM)
*Rope Crunches, Incline Crunches, Bench Leg Raises
3 24 0 lbs. 55.6% (24RM) 0 lbs.
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