I C F - workout A

nach higfit

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Zusammenfassung

  • event_availableNovember 2nd, 2013
  • schedule1 h
  • equalizer33 sets,  277 reps
  • fitness_center29345.5 lbs

1. Squat

  • Set 1: 5 x 135 lbs
  • Set 2: 3 x 205 lbs
  • Set 3: 3 x 210 lbs

Total: 1920 lbs

2. Standing shoulder press

  • Set 1: 5 x 45 lbs

Total: 225 lbs

3. Pull-up

  • Set 1: 4 x 195 lbs

Total: 780 lbs

4. Seated wide cable row

  • Set 1: 6 x 60 lbs

Total: 360 lbs

5. Skull crusher

  • Set 1: 8 x 60 lbs

Total: 480 lbs

6. Triceps pull downs rope

  • Set 1: 10 x 40 lbs

Total: 400 lbs

7. Leg lifts

  • Set 1: 10 x 80 lbs

Total: 800 lbs

8. Incline weighted sit-ups

  • Set 1: 10 x 25 lbs

Total: 250 lbs

9. Bench Press

  • Set 1: 10 x 45 lbs

Total: 450 lbs

10. Dips

  • Set 1: 10 x 196 lbs
  • Set 2: 9 x 196 lbs
  • Set 3: 9 x 196 lbs

Total: 5488 lbs

11. Push press

  • Set 1: 8 x 115 lbs

Total: 920 lbs

12. Deadlifts

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 205 lbs
  • Set 3: 3 x 225 lbs

Total: 2375 lbs

13. Supported bent over row

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 65 lbs

Total: 1850 lbs

14. CGBP

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 8 x 95 lbs

Total: 2660 lbs

15. Shrugs

  • Set 1: 8 x 295 lbs
  • Set 2: 8 x 295 lbs
  • Set 3: 8 x 295 lbs

Total: 7080 lbs

16. Incline db curl

  • Set 1: 10 x 22.5 lbs
  • Set 2: 10 x 22.5 lbs
  • Set 3: 7 x 22.5 lbs

Total: 607.5 lbs

17. Lateral raise machine

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 2700 lbs