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Lower Body (PPL W7D6)

Published:  at  09:00 AM
This post was automatically translated from Korean using AI (source updated 2026-04-12). Read the original →
total volume 20.2k kg (-4.9k)
exercises 7
PRs this session 3 (레그 컬, 카프 레이즈 (핵 스쿼트 머신), 라테랄 익스텐션)
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Summary

Hack Squat

target 3x5-9 | RIR 2
set weight reps
1 160 kg 9
2 140 kg 9
3 140 kg 7
4 140 kg 7
핵 스쿼트

Leg Curl

PR
target 4x8-12 | RIR 1
set weight reps
1 99.79 kg 12
2 99.79 kg 12
레그 컬

Leg Extension

target 2x8-12 | RIR 0
set weight reps
1 68 kg 11
2 68 kg 10
레그 익스텐션

Hack Deadlift

target 2x8-12 | RIR 2
set weight reps
1 100 kg 5
2 105 kg 5
3 105 kg 5
4 105 kg 5
핵 데드리프트

Calf Raise (Hack Squat Machine)

PR
target 4x8-12 | RIR 0
set weight reps
1 190 kg 12
2 190 kg 12
3 190 kg 12
4 190 kg 12
카프 레이즈

Back Extension

target 2x8-12 | RIR 0
set weight reps
1 15 kg 12
2 15 kg 12
백 익스텐션

Lateral Extension

PR
target 2x8-12 | RIR 0
set weight reps
1 8 kg 12
2 8 kg 12
라테랄 익스텐션

Happy lifting!

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Pull (PPL W7D5)