John d day 3

by ak395341

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Summary

  • event_availableJanuary 1st, 1970
  • schedule0 minutes
  • equalizer26 sets, 223 reps
  • fitness_center

1. Bench press

launchMore about this exercise

  • Set 1: 9 x 
  • Set 2: 9 x 
  • Set 3: 5 x 
  • Set 4: 7 x 

Total: 

2. Military press

  • Set 1: 9 x 
  • Set 2: 8 x 
  • Set 3: 6 x 
  • Set 4: 5 x 

Total: 

3. Chin up with assist

  • Set 1: 10 x 
  • Set 2: 7 x 
  • Set 3: 7 x 

Total: 

4. Bent over dumbbell rows

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 
  • Set 4: 6 x 

Total: 

5. Tricep pull downs

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 8 x 
  • Set 4: 8 x 

Total: 

6. Machine hammer curls

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 8 x 
  • Set 4: 8 x 

Total: 

7. Barbell wrist curls

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

Total: