Englishexpand_more

Bench Assistance

by cmt

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Summary

  • event_availableMarch 23rd, 2016
  • schedule2 h
  • equalizer35 sets,  492 reps
  • fitness_center61755 lbs

1. Bench speed/drop

  • Set 1: 15 x 135 lbs
  • Set 2: 15 x 125 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 15 x 105 lbs
  • Set 5: 15 x 95 lbs

Total: 8625 lbs

2. Bent over BB rows

  • Set 1: 8 x 135 lbs
  • Set 2: 8 x 135 lbs
  • Set 3: 8 x 135 lbs
  • Set 4: 8 x 135 lbs
  • Set 5: 8 x 135 lbs

Total: 5400 lbs

3. Shoulder Shrugs

  • Set 1: 8 x 285 lbs
  • Set 2: 8 x 305 lbs
  • Set 3: 8 x 325 lbs
  • Set 4: 8 x 345 lbs
  • Set 5: 8 x 365 lbs

Total: 13000 lbs

4. Glute bridges

  • Set 1: 8 x 135 lbs
  • Set 2: 12 x 185 lbs
  • Set 3: 12 x 185 lbs
  • Set 4: 12 x 185 lbs
  • Set 5: 20 x 185 lbs

Total: 11440 lbs

5. Seated Cable Rows

  • Set 1: 8 x 140 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 8 x 140 lbs
  • Set 4: 8 x 140 lbs
  • Set 5: 12 x 140 lbs

Total: 6160 lbs

6. DB flies

  • Set 1: 8 x 120 lbs
  • Set 2: 12 x 120 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 12 x 120 lbs
  • Set 5: 15 x 120 lbs

Total: 7080 lbs

7. Ab cable crunches

  • Set 1: 30 x 55 lbs
  • Set 2: 30 x 60 lbs
  • Set 3: 30 x 60 lbs
  • Set 4: 30 x 60 lbs
  • Set 5: 50 x 60 lbs

Total: 10050 lbs