FST 7 Chest & FST 7 Back

by dare2compere

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Summary

  • event_availableNovember 2nd, 2015
  • schedule2 h
  • equalizer53 sets,  524 reps
  • fitness_center47900 lbs

1. Barbell incline press

  • Set 1: 13 x 135 lbs
  • Set 2: 9 x 155 lbs
  • Set 3: 6 x 165 lbs
  • Set 4: 6 x 175 lbs

Total: 5190 lbs

2. Incline DB flys

  • Set 1: 10 x 60 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 7 x 70 lbs
  • Set 4: 6 x 75 lbs

Total: 2060 lbs

3. DB bench Press

  • Set 1: 13 x 75 lbs
  • Set 2: 11 x 80 lbs
  • Set 3: 10 x 85 lbs
  • Set 4: 10 x 90 lbs

Total: 3605 lbs

4. 💪🏽Cable flys into Cable Press

  • Set 1: 15 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 8 x 20 lbs
  • Set 6: 8 x 20 lbs
  • Set 7: 10 x 20 lbs

Total: 1415 lbs

5. 💪🏽Decline Push ups

  • Set 1: 15 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 13 x 0 lbs
  • Set 4: 13 x 0 lbs
  • Set 5: 13 x 0 lbs
  • Set 6: 13 x 0 lbs
  • Set 7: 13 x 0 lbs

Total: 0 lbs

6. Reverse grip pulldown

  • Set 1: 12 x 140 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 6 x 180 lbs
  • Set 4: 6 x 180 lbs

Total: 5440 lbs

7. V bar pulldown

  • Set 1: 12 x 140 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 8 x 180 lbs
  • Set 4: 5 x 190 lbs

Total: 5670 lbs

8. Reverse grip bent over barbell row

  • Set 1: 10 x 175 lbs
  • Set 2: 10 x 175 lbs
  • Set 3: 10 x 195 lbs
  • Set 4: 8 x 200 lbs

Total: 7050 lbs

9. Deadlifts

  • Set 1: 8 x 215 lbs
  • Set 2: 8 x 225 lbs
  • Set 3: 7 x 245 lbs
  • Set 4: 5 x 275 lbs

Total: 6610 lbs

10. Low cable row

  • Set 1: 12 x 160 lbs
  • Set 2: 11 x 170 lbs
  • Set 3: 10 x 180 lbs
  • Set 4: 8 x 190 lbs

Total: 7110 lbs

11. Straight arm pulldown

  • Set 1: 12 x 42.5 lbs
  • Set 2: 12 x 42.5 lbs
  • Set 3: 12 x 42.5 lbs
  • Set 4: 12 x 42.5 lbs
  • Set 5: 12 x 42.5 lbs
  • Set 6: 12 x 50 lbs
  • Set 7: 12 x 50 lbs

Total: 3750 lbs