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Englishexpand_more

Chest, Triceps & Abs

by bleacock

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Summary

  • event_availableJanuary 14th, 2023
  • schedule1 h
  • equalizer90 sets,  1475 reps
  • fitness_center81709.93 lbs

1. Flat dumbell press

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 12 x 79.37 lbs
  • Set 5: 10 x 79.37 lbs

Total: 4603.25 lbs

2. Flat dumbell flyes

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 12 x 39.68 lbs
  • Set 5: 12 x 39.68 lbs

Total: 2380.99 lbs

3. Dumbell crunches

  • Set 1: 25 x 35.27 lbs
  • Set 2: 25 x 35.27 lbs
  • Set 3: 25 x 35.27 lbs
  • Set 4: 25 x 35.27 lbs
  • Set 5: 25 x 35.27 lbs
  • Set 6: 25 x 35.27 lbs
  • Set 7: 25 x 35.27 lbs
  • Set 8: 25 x 35.27 lbs
  • Set 9: 25 x 35.27 lbs
  • Set 10: 25 x 35.27 lbs

Total: 8818.49 lbs

4. Incline dumbell press

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 12 x 70.55 lbs
  • Set 4: 12 x 70.55 lbs
  • Set 5: 12 x 70.55 lbs

Total: 4232.88 lbs

5. Incline dumbell flyes

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 12 x 39.68 lbs
  • Set 5: 12 x 39.68 lbs

Total: 2380.99 lbs

6. Side weight crunches

  • Set 1: 30 x 39.68 lbs
  • Set 2: 30 x 39.68 lbs
  • Set 3: 30 x 39.68 lbs
  • Set 4: 30 x 39.68 lbs
  • Set 5: 30 x 39.68 lbs

Total: 5952.48 lbs

7. Flat dumbell press close

  • Set 1: 15 x 61.73 lbs
  • Set 2: 15 x 61.73 lbs
  • Set 3: 15 x 61.73 lbs
  • Set 4: 15 x 61.73 lbs
  • Set 5: 15 x 61.73 lbs

Total: 4629.71 lbs

8. Front chest dumbell raise

  • Set 1: 15 x 17.64 lbs
  • Set 2: 15 x 17.64 lbs
  • Set 3: 15 x 17.64 lbs
  • Set 4: 15 x 17.64 lbs
  • Set 5: 15 x 17.64 lbs

Total: 1322.77 lbs

9. Decline Bench Press

  • Set 1: 12 x 154.32 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 10 x 154.32 lbs

Total: 8024.83 lbs

10. Bench Press

  • Set 1: 10 x 154.32 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 10 x 154.32 lbs

Total: 7716.18 lbs

11. Pectoral fly single

  • Set 1: 24 x 79.37 lbs
  • Set 2: 24 x 79.37 lbs
  • Set 3: 24 x 79.37 lbs
  • Set 4: 24 x 79.37 lbs
  • Set 5: 24 x 79.37 lbs

Total: 9523.97 lbs

12. Tricep extension

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 12 x 66.14 lbs
  • Set 5: 12 x 66.14 lbs

Total: 3968.32 lbs

13. Cable tri ext - reverse bar

  • Set 1: 12 x 46.3 lbs
  • Set 2: 12 x 46.3 lbs
  • Set 3: 12 x 46.3 lbs
  • Set 4: 12 x 46.3 lbs
  • Set 5: 12 x 46.3 lbs

Total: 2777.82 lbs

14. Tricep extension - rope

  • Set 1: 15 x 46.3 lbs
  • Set 2: 15 x 46.3 lbs
  • Set 3: 15 x 46.3 lbs
  • Set 4: 15 x 46.3 lbs
  • Set 5: 15 x 46.3 lbs

Total: 3472.28 lbs

15. Tricep overhead - rope (outwards)

  • Set 1: 15 x 46.3 lbs
  • Set 2: 15 x 46.3 lbs
  • Set 3: 15 x 46.3 lbs
  • Set 4: 15 x 46.3 lbs
  • Set 5: 15 x 46.3 lbs

Total: 3472.28 lbs

16. Cable tri ext single reverse

  • Set 1: 24 x 22.05 lbs
  • Set 2: 24 x 22.05 lbs
  • Set 3: 24 x 22.05 lbs
  • Set 4: 24 x 22.05 lbs
  • Set 5: 24 x 22.05 lbs

Total: 2645.55 lbs

17. Tricep extension - curve bar

  • Set 1: 15 x 77.16 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 15 x 77.16 lbs
  • Set 4: 15 x 77.16 lbs
  • Set 5: 15 x 77.16 lbs

Total: 5787.13 lbs