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Englishexpand_more

Upper body

by 7nish

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Summary

  • event_availableJuly 30th, 2016
  • schedule1 h
  • equalizer31 sets,  330 reps
  • fitness_center29620 lbs

1. Seated barbell shoulder press

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

Total: 1620 lbs

2. Barbell upright rows (wide grip)

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

Total: 1620 lbs

3. Seated dip

  • Set 1: 12 x 115 lbs
  • Set 2: 12 x 115 lbs
  • Set 3: 12 x 115 lbs
  • Set 4: 12 x 95 lbs

Total: 5280 lbs

4. Rope Tricep Push Down

  • Set 1: 12 x 27.5 lbs
  • Set 2: 12 x 27.5 lbs
  • Set 3: 12 x 27.5 lbs
  • Set 4: 12 x 27.5 lbs

Total: 1320 lbs

5. Calf freemotion

  • Set 1: 15 x 200 lbs
  • Set 2: 15 x 220 lbs
  • Set 3: 15 x 260 lbs
  • Set 4: 15 x 280 lbs

Total: 14400 lbs

6. Lat Pull Down (wide grip)

  • Set 1: 12 x 85 lbs
  • Set 2: 10 x 85 lbs
  • Set 3: 8 x 75 lbs
  • Set 4: 6 x 70 lbs

Total: 2890 lbs

7. Seated pulley row (mv)

  • Set 1: 12 x 27.5 lbs
  • Set 2: 10 x 27.5 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 6 x 42.5 lbs

Total: 1140 lbs

8. Back extension with weight

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 45 lbs

Total: 1350 lbs