Englishexpand_more

Expert Day 4 - Variation 1

by house4b

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Summary

  • event_availableJune 2nd, 2017
  • schedule47 minutes
  • equalizer30 sets,  288 reps
  • fitness_center9720 lbs

1. Dumbbell Shoulder Press

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 8 x 100 lbs

Total: 2240 lbs

2. Side lateral raise

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs

Total: 880 lbs

3. Dumbbell front raises

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs

Total: 880 lbs

4. Incline dumbbell raises

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 720 lbs

5. Dumbbell shrug

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs

Total: 1440 lbs

6. Upright Barbell Rows

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 70 lbs

Total: 1520 lbs

7. Barbell shrug

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1200 lbs

8. Bicycle crunch

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

Total: 30 lbs

9. Bodyweight pull in

  • Set 1: 15 x 5 lbs
  • Set 2: 15 x 5 lbs
  • Set 3: 15 x 5 lbs

Total: 225 lbs

10. crunch machine

  • Set 1: 15 x 13 lbs
  • Set 2: 15 x 13 lbs
  • Set 3: 15 x 13 lbs

Total: 585 lbs