Englishexpand_more

Summer Shredding_Pull A

by edward-iffen

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Summary

  • event_availableMay 10th, 2018
  • schedule1 h
  • equalizer48 sets,  595 reps
  • fitness_center36177.53 lbs

1. Single-arm cable pull down (Pre-activation)

  • Set 1: 20 x 55.12 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 55.12 lbs

Total: 2755.78 lbs

2. Pull-up

  • Set 1: 3 x 178.57 lbs
  • Set 2: 4 x 178.57 lbs
  • Set 3: 3 x 178.57 lbs
  • Set 4: 4 x 178.57 lbs

Total: 2500.04 lbs

3. Bent over row w/ dumbell or barbell

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 12 x 77.16 lbs
  • Set 5: 12 x 77.16 lbs

Total: 4629.71 lbs

4. Seated cable row

  • Set 1: 8 x 110.23 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 20 x 74.96 lbs
  • Set 6: 20 x 74.96 lbs
  • Set 7: 15 x 74.96 lbs
  • Set 8: 15 x 74.96 lbs
  • Set 9: 15 x 61.73 lbs

Total: 10361.73 lbs

5. Alternating Dumbell Curl

  • Set 1: 4 x 33.07 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x 27.56 lbs
  • Set 4: 20 x 22.05 lbs
  • Set 5: 20 x 22.05 lbs

Total: 1455.05 lbs

6. Preacher Curl

  • Set 1: 15 x 25.02 lbs
  • Set 2: 11 x 29.98 lbs
  • Set 3: 11 x 29.98 lbs
  • Set 4: 11 x 29.98 lbs
  • Set 5: 3 x 25.02 lbs
  • Set 6: 4 x 35.05 lbs
  • Set 7: 5 x 25.02 lbs
  • Set 8: 8 x 37.04 lbs

Total: 2001.47 lbs

7. Reverse EZ Curl (or hammer curl)

  • Set 1: 12 x 11.02 lbs
  • Set 2: 20 x 2.2 lbs
  • Set 3: 20 x 2.2 lbs
  • Set 4: 20 x 2.2 lbs
  • Set 5: 20 x 11.02 lbs
  • Set 6: 20 x 2.2 lbs

Total: 529.11 lbs

8. Face Pull

  • Set 1: 15 x 70.55 lbs
  • Set 2: 15 x 90.39 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 130.07 lbs
  • Set 5: 15 x 149.91 lbs
  • Set 6: 11 x 149.91 lbs
  • Set 7: 12 x 110.23 lbs
  • Set 8: 10 x 70.55 lbs

Total: 11944.65 lbs