Dynamic Effort Upper Body

by cmt

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Summary

  • event_availableJune 13th, 2025
  • schedule2 h
  • equalizer30 sets,  232 reps
  • fitness_center14810 lbs

1. Speed bench press WSBB Green band

  • Set 1: 5 x 65 lbs
  • Set 2: 5 x 65 lbs
  • Set 3: 3 x 95 lbs
  • Set 4: 3 x 105 lbs
  • Set 5: 3 x 105 lbs
  • Set 6: 3 x 105 lbs
  • Set 7: 3 x 105 lbs
  • Set 8: 3 x 105 lbs
  • Set 9: 3 x 105 lbs
  • Set 10: 3 x 105 lbs
  • Set 11: 3 x 105 lbs
  • Set 12: 3 x 105 lbs

Total: 3770 lbs

2. JM Press with curly bar

  • Set 1: 8 x 85 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 85 lbs

Total: 2040 lbs

3. Bent Over BB rows

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 10 x 95 lbs

Total: 2850 lbs

4. Tricep rope pushdowns

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs

Total: 1980 lbs

5. Curly bar Curls

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 1650 lbs

6. DB lateral raises

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

7. Arnold Presses

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs

Total: 1440 lbs