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Lifting Layoff Rehab (Week 4, Misc)

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Zusammenfassung

  • event_availableDecember 27th, 2018
  • schedule2 h
  • equalizer45 sets,  593 reps
  • fitness_center31160.14 lbs

1. Deadlifts (Trap Bar)

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 5 x 110.23 lbs
  • Set 4: 3 x 132.28 lbs
  • Set 5: 8 x 143.3 lbs
  • Set 6: 8 x 143.3 lbs
  • Set 7: 8 x 143.3 lbs
  • Set 8: 8 x 143.3 lbs
  • Set 9: 8 x 143.3 lbs

Total: 8002.78 lbs

2. Incline Barbell Bench Press

  • Set 1: 10 x 44.09 lbs
  • Set 2: 5 x 88.18 lbs
  • Set 3: 8 x 99.21 lbs
  • Set 4: 8 x 99.21 lbs
  • Set 5: 8 x 99.21 lbs
  • Set 6: 8 x 99.21 lbs
  • Set 7: 8 x 99.21 lbs

Total: 4850.17 lbs

3. Seated Leg Press

  • Set 1: 8 x 176.37 lbs
  • Set 2: 8 x 176.37 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 8 x 176.37 lbs

Total: 7054.79 lbs

4. Leg Extension

  • Set 1: 8 x 88.18 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs
  • Set 5: 8 x 88.18 lbs

Total: 3527.4 lbs

5. Plank

  • Set 1: 60 x 0.22 lbs
  • Set 2: 60 x 0.22 lbs

Total: 26.46 lbs

6. Side Plank

  • Set 1: 60 x 0.22 lbs
  • Set 2: 60 x 0.22 lbs

Total: 26.46 lbs

7. Incline Dumbbell Fly’s

  • Set 1: 10 x 52.91 lbs
  • Set 2: 10 x 52.91 lbs
  • Set 3: 10 x 52.91 lbs

Total: 1587.33 lbs

8. Plate Bench Press

  • Set 1: 10 x 26.46 lbs
  • Set 2: 10 x 26.46 lbs
  • Set 3: 10 x 26.46 lbs

Total: 793.66 lbs

9. Isolateral Chest Press

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 44.09 lbs
  • Set 5: 10 x 44.09 lbs
  • Set 6: 10 x 88.18 lbs
  • Set 7: 10 x 44.09 lbs
  • Set 8: 10 x 44.09 lbs
  • Set 9: 10 x 88.18 lbs

Total: 5291.09 lbs