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Chest and Back Dec '13

by craigpickin

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Summary

  • event_availableDecember 23rd, 2013
  • schedule1 h
  • equalizer31 sets,  144 reps
  • fitness_center12852.95 lbs

1. Pull-up Palms Out

  • Set 1: 5 x 22.05 lbs
  • Set 2: 5 x 22.05 lbs
  • Set 3: 4 x 22.05 lbs
  • Set 4: 4 x 22.05 lbs
  • Set 5: 3 x 22.05 lbs

Total: 462.97 lbs

2. Chest Dips

  • Set 1: 5 x 22.05 lbs
  • Set 2: 5 x 22.05 lbs
  • Set 3: 5 x 22.05 lbs
  • Set 4: 5 x 22.05 lbs
  • Set 5: 3 x 22.05 lbs

Total: 507.06 lbs

3. Shotgun Row

  • Set 1: 5 x 145.51 lbs
  • Set 2: 5 x 145.51 lbs
  • Set 3: 5 x 145.51 lbs
  • Set 4: 5 x 149.91 lbs
  • Set 5: 5 x 149.91 lbs

Total: 3681.72 lbs

4. Cable Wood Cutters (Each side)

  • Set 1: 5 x 99.21 lbs
  • Set 2: 5 x 99.21 lbs
  • Set 3: 5 x 99.21 lbs
  • Set 4: 5 x 99.21 lbs
  • Set 5: 5 x 99.21 lbs

Total: 2480.2 lbs

5. Dumbell Inclined Bench Press (25%)

  • Set 1: 5 x 99.21 lbs
  • Set 2: 5 x 99.21 lbs
  • Set 3: 5 x 99.21 lbs
  • Set 4: 4 x 99.21 lbs
  • Set 5: 4 x 99.21 lbs

Total: 2281.78 lbs

6. Two Arm Long-Bar Row

  • Set 1: 5 x 132.28 lbs
  • Set 2: 5 x 132.28 lbs
  • Set 3: 5 x 132.28 lbs
  • Set 4: 5 x 132.28 lbs
  • Set 5: 5 x 132.28 lbs

Total: 3306.93 lbs

7. One arm Plate Carry Walk (laps of gym)

  • Set 1: 2 x 66.14 lbs

Total: 132.28 lbs