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Englishexpand_more

Arm/chest

by dbarajas1432

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Summary

  • event_availableDecember 4th, 2015
  • schedule2 h
  • equalizer44 sets,  336 reps
  • fitness_center13130 lbs

1. Bench

  • Set 1: 4 x 95 lbs
  • Set 2: 4 x 135 lbs
  • Set 3: 4 x 155 lbs
  • Set 4: 4 x 155 lbs

Total: 2160 lbs

2. Flys

  • Set 1: 8 x 10 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 8 x 30 lbs

Total: 800 lbs

3. Crossovers

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 50 lbs

Total: 1680 lbs

4. Front Raise

  • Set 1: 8 x 5 lbs
  • Set 2: 8 x 7.5 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 8 x 10 lbs
  • Set 5: 8 x 12.5 lbs

Total: 360 lbs

5. Side Raises

  • Set 1: 8 x 5 lbs
  • Set 2: 8 x 7.5 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 8 x 10 lbs
  • Set 5: 8 x 12.5 lbs

Total: 360 lbs

6. Preacher 1-Arm Curl

  • Set 1: 6 x 15 lbs
  • Set 2: 6 x 20 lbs
  • Set 3: 6 x 0 lbs
  • Set 4: 6 x 0 lbs
  • Set 5: 6 x 0 lbs

Total: 210 lbs

7. 1-Arm Curl

  • Set 1: 6 x 15 lbs
  • Set 2: 6 x 20 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 6 x 0 lbs
  • Set 5: 6 x 0 lbs

Total: 360 lbs

8. Tri Press Down

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 80 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 10 x 100 lbs

Total: 4000 lbs

9. Behind-the-Head Rope

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 10 x 70 lbs
  • Set 5: 10 x 70 lbs

Total: 3200 lbs