Englishexpand_more

Dynamic Effort Upper Body - Week 9

by cmt

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Summary

  • event_availableFebruary 1st, 2025
  • schedule2 h
  • equalizer24 sets,  206 reps
  • fitness_center11779.79 lbs

1. Speed bench press with chains no slingshot last 2

  • Set 1: 3 x 65.77 lbs
  • Set 2: 3 x 65.77 lbs
  • Set 3: 3 x 65.77 lbs
  • Set 4: 3 x 65.77 lbs
  • Set 5: 3 x 65.77 lbs
  • Set 6: 3 x 65.77 lbs
  • Set 7: 3 x 65.77 lbs
  • Set 8: 3 x 65.77 lbs

Total: 1578.5 lbs

2. Bent over curly bar rows

  • Set 1: 8 x 61.23 lbs
  • Set 2: 8 x 65.77 lbs
  • Set 3: 8 x 70.31 lbs
  • Set 4: 8 x 74.84 lbs

Total: 2177.24 lbs

3. Narrow grip bench

  • Set 1: 6 x 70.31 lbs
  • Set 2: 6 x 70.31 lbs
  • Set 3: 4 x 72.57 lbs
  • Set 4: 4 x 72.57 lbs

Total: 1424.28 lbs

4. Wide grip lat pulldowns

  • Set 1: 10 x 54.43 lbs
  • Set 2: 10 x 56.7 lbs
  • Set 3: 10 x 58.97 lbs
  • Set 4: 10 x 61.23 lbs

Total: 2313.32 lbs

5. Face pulls

  • Set 1: 20 x 24.95 lbs
  • Set 2: 20 x 27.22 lbs
  • Set 3: 20 x 29.48 lbs

Total: 1632.93 lbs

6. Exercise bike random hill L8

  • Set 1: 30 x 88.45 lbs

Total: 2653.52 lbs