1 - Bench of the Wild (12/10/8, 5RM)

by hulksmash81

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Summary

  • event_availableOctober 3rd, 2019
  • schedule1 h
  • equalizer55 sets,  542 reps
  • fitness_center20108 lbs

1. Dumbbell Curl

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

2. Hammer Curl

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

3. Cross Body Hammer Curl

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

4. Single Arm Dumbbell Bench Press

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

5. Dumbbell Bench Press

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

6. Dumbbell Flyes

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 730 lbs

7. Seated Barbell Shoulder Press

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 60 lbs

Total: 1800 lbs

8. Front Raises

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 900 lbs

9. Push-up

  • Set 1: 12 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

10. Barbell Bench Press

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 150 lbs
  • Set 3: 5 x 165 lbs
  • Set 4: 5 x 180 lbs

Total: 3150 lbs

11. Pause Bench Press

  • Set 1: 13 x 90 lbs

Total: 1170 lbs

12. JM Press

  • Set 1: 11 x 90 lbs

Total: 990 lbs

13. Barbell Close-Grip Bench Press

  • Set 1: 18 x 90 lbs

Total: 1620 lbs

14. Barbell Incline Bench Press

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 65 lbs

Total: 1610 lbs

15. Dumbbell Incline Bench Press

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 35 lbs

Total: 710 lbs

16. Cable Crossover

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 13 lbs
  • Set 3: 8 x 17 lbs
  • Set 4: 12 x 10 lbs
  • Set 5: 10 x 13 lbs
  • Set 6: 8 x 17 lbs
  • Set 7: 12 x 10 lbs
  • Set 8: 10 x 13 lbs
  • Set 9: 8 x 17 lbs

Total: 1158 lbs

17. Dumbbell Incline Fly

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 35 lbs

Total: 710 lbs

18. Wide Grip Bench Press

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 75 lbs

Total: 1910 lbs