Englishexpand_more

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

by hulksmash81

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Summary

  • event_availableSeptember 15th, 2019
  • schedule2 h
  • equalizer62 sets,  624 reps
  • fitness_center22520 lbs

1. Dumbbell Curl

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

Total: 900 lbs

2. Hammer Curl

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

Total: 900 lbs

3. Cross Body Hammer Curl

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

Total: 900 lbs

4. Single Arm Dumbbell Bench Press

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

Total: 900 lbs

5. Dumbbell Bench Press

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

Total: 900 lbs

6. Dumbbell Flyes

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

Total: 900 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 160 lbs
  • Set 3: 2 x 185 lbs
  • Set 4: 2 x 185 lbs

Total: 2215 lbs

11. Pause Bench Press

  • Set 1: 12 x 90 lbs

Total: 1080 lbs

12. Bridge Press

  • Set 1: 13 x 90 lbs

Total: 1170 lbs

13. JM Press

  • Set 1: 10 x 90 lbs

Total: 900 lbs

14. Barbell Close-Grip Bench Press

  • Set 1: 14 x 90 lbs

Total: 1260 lbs

15. Bent Arm Pullover

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs

Total: 1710 lbs

16. Cable Crossover

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

Total: 675 lbs

17. Barbell Bicep Curl

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 50 lbs
  • Set 3: 6 x 55 lbs
  • Set 4: 6 x 60 lbs

Total: 1260 lbs

18. Prone Cable Curl

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1200 lbs

19. Incline Dumbbell Curl

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 600 lbs

20. Log Press

  • Set 1: 5 x 70 lbs
  • Set 2: 5 x 70 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 5 x 70 lbs
  • Set 5: 5 x 70 lbs

Total: 1750 lbs

21. Sledgehammer Swing

  • Set 1: 20 x 10 lbs
  • Set 2: 20 x 10 lbs
  • Set 3: 20 x 10 lbs

Total: 600 lbs