UPPER

by densilinniss

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Summary

  • event_availableApril 22nd, 2017
  • schedule2 h
  • equalizer68 sets,  1136 reps
  • fitness_center102104 lbs

1. Flat Bench Press

  • Set 1: 12 x 250 lbs
  • Set 2: 12 x 250 lbs
  • Set 3: 12 x 250 lbs
  • Set 4: 12 x 250 lbs

Total: 12000 lbs

2. Cable Fly

  • Set 1: 14 x 57 lbs
  • Set 2: 14 x 57 lbs
  • Set 3: 14 x 57 lbs
  • Set 4: 14 x 57 lbs

Total: 3192 lbs

3. Pec Machine Fly

  • Set 1: 14 x 205 lbs
  • Set 2: 14 x 205 lbs
  • Set 3: 14 x 205 lbs
  • Set 4: 14 x 205 lbs

Total: 11480 lbs

4. One Arm Rows

  • Set 1: 20 x 60.45 lbs
  • Set 2: 20 x 60.45 lbs
  • Set 3: 20 x 60.45 lbs
  • Set 4: 20 x 60.45 lbs

Total: 4836 lbs

5. Lateral Pulldown Machine

  • Set 1: 15 x 160 lbs
  • Set 2: 15 x 160 lbs
  • Set 3: 15 x 170 lbs
  • Set 4: 15 x 170 lbs

Total: 9900 lbs

6. Standing Lateral Pulldowns

  • Set 1: 14 x 70 lbs
  • Set 2: 14 x 70 lbs
  • Set 3: 14 x 70 lbs
  • Set 4: 14 x 70 lbs

Total: 3920 lbs

7. Biceps Curls (easy bar)

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs

Total: 4800 lbs

8. One Arm Cable Curl

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs

Total: 2400 lbs

9. Cable High Curls

  • Set 1: 14 x 87 lbs
  • Set 2: 14 x 87 lbs
  • Set 3: 14 x 95 lbs
  • Set 4: 14 x 95 lbs

Total: 5096 lbs

10. Seated wrist dumbell curls

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs

Total: 4800 lbs

11. Reverse wrist dumbbel curls

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs

Total: 4000 lbs

12. Standing wrist curl barbell

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs

Total: 4000 lbs

13. Dumbbell Shoulder Shrugs

  • Set 1: 14 x 180 lbs
  • Set 2: 14 x 180 lbs
  • Set 3: 14 x 180 lbs
  • Set 4: 14 x 180 lbs

Total: 10080 lbs

14. Rear Delt Cable Raise

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs

Total: 900 lbs

15. Triceps Dips

  • Set 1: 15 x 200 lbs
  • Set 2: 15 x 200 lbs
  • Set 3: 15 x 200 lbs
  • Set 4: 15 x 200 lbs

Total: 12000 lbs

16. Titan Triceps Set

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 50 lbs
  • Set 3: 30 x 50 lbs
  • Set 4: 30 x 50 lbs

Total: 6000 lbs

17. One arm Dumbell overhead tricep extension

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 15 x 45 lbs

Total: 2700 lbs