Lift an Orca (10,000 kg)

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Collecte pourSEA SHEPHERD

Lift an Orca! A large bull orca can weigh up to 10 tons (10,000 kg), so the goal of this challenge is to move that total volume in a gym session. I am using a basic full-body workout to hit the mark and invite anyone who is able to give it a try. Remember that orcas come in all different sizes. You can easily adjust the weights, reps or the moves themselves to a target that works for your own fitness level. Or lift several orcas if this is not enough weight :) Deadlift -Warm-up: 60 kg x 10 reps (600 kg) -Warm-up: 80 kg x 5 reps (400 kg) -Working Sets: 100 kg x 3 sets of 5 reps (1,500 kg) Total: 2,500 kg Barbell Squat -Warm-up: 40 kg x 10 reps (400 kg) -Warm-up: 60 kg x 5 reps (300 kg) -Working Sets: 80 kg x 3 sets of 5 reps (1,200 kg) Total: 1,900 kg Bench Press -Warm-up: 20 kg x 20 reps (400 kg) -Warm-up: 40 kg x 10 reps (400 kg) -Working Sets: 60 kg x 3 sets of 5 reps (900 kg) Total: 1,700 kg Row -Working Sets: 50 kg x 3 sets of 10 reps (1,500 kg) Total: 1,500 kg Barbell/EZ-bar Curl -Working Sets: 30 kg x 3 sets of 10 reps (900 kg) Total: 900 kg Leg Extension -Working Sets: 50 kg x 3 sets of 10 reps (1,500 kg) Total: 1,500 kg Grand Total: 10,000 kg

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