SB911 max effort upper body/ high volume accessory

by coopdogg83

Settings

List View

Summary

  • event_availableFebruary 23rd, 2016
  • schedule47 minutes
  • equalizer33 sets,  432 reps
  • fitness_center5927.5 lbs

1. Rack lockouts

  • Set 1: 5 x 11.34 lbs
  • Set 2: 5 x 15.88 lbs
  • Set 3: 5 x 18.14 lbs
  • Set 4: 5 x 20.41 lbs
  • Set 5: 2 x 21.55 lbs
  • Set 6: 7 x 18.14 lbs

Total: 498.95 lbs

2. Dumbell bench press

  • Set 1: 10 x 15.88 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 9 x 15.88 lbs

Total: 460.4 lbs

3. Dumbell bench press 50's

  • Set 1: 14 x 11.34 lbs
  • Set 2: 6 x 11.34 lbs
  • Set 3: 6 x 11.34 lbs
  • Set 4: 6 x 11.34 lbs
  • Set 5: 5 x 11.34 lbs
  • Set 6: 5 x 11.34 lbs
  • Set 7: 5 x 11.34 lbs
  • Set 8: 2 x 11.34 lbs

Total: 555.65 lbs

4. Back attack prone iso holds

  • Set 1: 45 x 4.54 lbs
  • Set 2: 45 x 4.54 lbs
  • Set 3: 45 x 4.54 lbs

Total: 612.35 lbs

5. Back attack prone dumbell rows

  • Set 1: 15 x 4.54 lbs
  • Set 2: 15 x 4.54 lbs
  • Set 3: 15 x 2.27 lbs

Total: 170.1 lbs

6. Back attack prone dumbell flies

  • Set 1: 15 x 1.13 lbs
  • Set 2: 15 x 1.13 lbs
  • Set 3: 15 x 1.13 lbs

Total: 51.03 lbs

7. Skullcrushers 100's

  • Set 1: 30 x 3.4 lbs
  • Set 2: 18 x 3.4 lbs
  • Set 3: 15 x 3.4 lbs
  • Set 4: 12 x 3.4 lbs
  • Set 5: 10 x 3.4 lbs
  • Set 6: 8 x 3.4 lbs
  • Set 7: 7 x 3.4 lbs

Total: 340.19 lbs