Englishexpand_more

Chest, Abs, Shoulders & Back

by 7nish

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Summary

  • event_availableAugust 2nd, 2016
  • schedule1 h
  • equalizer28 sets,  292 reps
  • fitness_center8760 lbs

1. Stair master 10 mins level 8/12 rotate every minute

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Barbell bench press

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 65 lbs
  • Set 4: 6 x 70 lbs
  • Set 5: 5 x 75 lbs

Total: 2405 lbs

3. Oblique Crunch Machine (left side)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs

4. Oblique Crunch Machine (right side)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 150 lbs

5. Abdominal crunch machine (weights)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs

6. Seated barbell shoulder press

  • Set 1: 15 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 5 x 45 lbs

Total: 2520 lbs

7. Seated pulley row (mv)

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 42.5 lbs
  • Set 3: 8 x 42.5 lbs
  • Set 4: 0 x 0 lbs

Total: 1185 lbs

8. Assisted dip/chin

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 35 lbs

Total: 1600 lbs