Englishexpand_more

Lower push upper pull

by coopdogg83

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Summary

  • event_availableMarch 30th, 2017
  • schedule47 minutes
  • equalizer34 sets,  272 reps
  • fitness_center6029 lbs

1. Dumbell rows

  • Set 1: 8 x 17.24 lbs
  • Set 2: 8 x 17.24 lbs
  • Set 3: 8 x 17.24 lbs
  • Set 4: 8 x 17.24 lbs

Total: 551.57 lbs

2. 45 degree dumbell shrugs

  • Set 1: 10 x 17.24 lbs
  • Set 2: 10 x 17.24 lbs
  • Set 3: 10 x 17.24 lbs
  • Set 4: 10 x 17.24 lbs

Total: 689.46 lbs

3. Frankenstein squats

  • Set 1: 5 x 9.07 lbs
  • Set 2: 5 x 11.34 lbs
  • Set 3: 5 x 13.61 lbs
  • Set 4: 5 x 13.61 lbs
  • Set 5: 4 x 13.61 lbs

Total: 292.57 lbs

4. Paused Squats

  • Set 1: 8 x 15.88 lbs
  • Set 2: 8 x 15.88 lbs

Total: 254.01 lbs

5. Paused machine Hack squat

  • Set 1: 8 x 6.8 lbs
  • Set 2: 8 x 6.8 lbs
  • Set 3: 8 x 6.8 lbs

Total: 163.29 lbs

6. Seated calf raises

  • Set 1: 8 x 15.88 lbs
  • Set 2: 8 x 15.88 lbs
  • Set 3: 8 x 15.88 lbs
  • Set 4: 8 x 15.88 lbs

Total: 508.02 lbs

7. 20 second iso hold Cable machine pulldowns

  • Set 1: 8 x 4.08 lbs
  • Set 2: 8 x 4.08 lbs
  • Set 3: 8 x 4.08 lbs
  • Set 4: 8 x 4.08 lbs

Total: 130.63 lbs

8. Prone dumbbell rows with 20 second iso hold start

  • Set 1: 8 x 4.54 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs

Total: 145.15 lbs

9. Reverse crunches

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs