Legs & Shoulders Maria: Day B

Horizontal Loading

Legs & Shoulders

LLT
Leg Press – Plate Loaded Machine
reps 20
intensity 60%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 20 80% RPE Controlled 60-120 Seconds (h:m:s)
3 20 95% RPE Controlled 60-120 Seconds (h:m:s)
4 20 95% RPE Controlled 60-120 Seconds (h:m:s)

Feet are placed high on the platform, for the intention of targeting glutes & hamstrings

LLT
Deadlift – Sumo, Barbell
reps 15
intensity 45 lbs. (empty bar)
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 45 Lbs. (empty Bar) RPE Controlled 60 Seconds (h:m:s)
2 15 50% RPE Controlled 60 Seconds (h:m:s)
3 10 50% RPE Explosive 30 Seconds (h:m:s)
4 10 50% RPE Explosive 30 Seconds (h:m:s)
5 10 80% RPE Explosive 60-120 Seconds (h:m:s)
6 10 95% RPE Explosive 60-120 Seconds (h:m:s)
7 10 95% RPE Explosive 60-120 Seconds (h:m:s)
LLT
Machine Hip Thrust (Glute Drive)
reps 20
intensity 60%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 15 80% RPE Controlled 60 Seconds (h:m:s)
3 10 95% RPE Controlled 60-120 Seconds (h:m:s)
4 10 95% RPE Controlled 60-120 Seconds (h:m:s)
5 10 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Standing Calf Raise [Machine]
reps 20
intensity 60%
Tempo fast
Rest 60 Seconds
Standing Calf Raise
Set Reps Intensity Tempo Rest
1 20 60% RPE Fast 60 Seconds (h:m:s)
2 20 80% RPE Controlled 60-120 Seconds (h:m:s)
3 20 95% RPE Controlled 60-120 Seconds (h:m:s)
4 20 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Military Press
reps 15
intensity 50%
Tempo controlled
Rest 60 Seconds
Standing Barbell Shoulder Press
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 12 75% RPE Controlled 60 Seconds (h:m:s)
3 12 95% RPE Controlled 60-120 Seconds (h:m:s)
4 12 95% RPE Controlled 60-120 Seconds (h:m:s)
5 12 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Lateral Cable Raises
reps 15
intensity 50%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 15 85% RPE Controlled 60 Seconds (h:m:s)
3 15 85% RPE Controlled 60 Seconds (h:m:s)
4 15 85% RPE Controlled 60 Seconds (h:m:s)