Dynamic Effort Upper Body - 4 Deload

by cmt

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Summary

  • event_availableDecember 27th, 2024
  • schedule2 h
  • equalizer16 sets,  114 reps
  • fitness_center15695 lbs

1. Speed bench press with chains

  • Set 1: 3 x 120 lbs
  • Set 2: 3 x 125 lbs
  • Set 3: 3 x 130 lbs
  • Set 4: 3 x 135 lbs
  • Set 5: 3 x 135 lbs
  • Set 6: 3 x 140 lbs

Total: 2355 lbs

2. T-bar Rows

  • Set 1: 6 x 80 lbs
  • Set 2: 6 x 90 lbs
  • Set 3: 12 x 100 lbs

Total: 2220 lbs

3. Narrow grip bench

  • Set 1: 6 x 130 lbs
  • Set 2: 6 x 135 lbs
  • Set 3: 6 x 140 lbs

Total: 2430 lbs

4. Narrow grip lat pulldowns

  • Set 1: 8 x 110 lbs
  • Set 2: 8 x 120 lbs
  • Set 3: 8 x 125 lbs

Total: 2840 lbs

5. Exercise bike random hill L8

  • Set 1: 30 x 195 lbs

Total: 5850 lbs