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Widening Wingspan (12/10/8, 5RM) -1

nach hulksmash81

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Zusammenfassung

  • event_availableMay 12th, 2019
  • schedule3 h
  • equalizer93 sets,  1113 reps
  • fitness_center70235 lbs

1. Cable Crunch

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 65 lbs

Total: 2220 lbs

2. Dumbbell Side Bend

  • Set 1: 12 x 65 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs

Total: 2340 lbs

3. Hanging Knee Raise

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs

4. Upright Barbell Rows

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

Total: 1800 lbs

5. Barbell Bent-over Row

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

6. Pendlay Row

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

7. Barbell Rear Delt Row

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

8. Barbell Good Mornings

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

9. Machine Rear Delt Row

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

10. Close Grip Lat Pulldown

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

11. Wide Grip Lat Pull Down

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 3300 lbs

12. Pull-ups

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

Total: 0 lbs

13. Deadlift

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 175 lbs
  • Set 3: 5 x 215 lbs
  • Set 4: 5 x 255 lbs
  • Set 5: 5 x 295 lbs
  • Set 6: 2 x 335 lbs

Total: 6045 lbs

14. Deficit Deadlift

  • Set 1: 13 x 165 lbs

Total: 2145 lbs

15. Rack Pull

  • Set 1: 15 x 165 lbs

Total: 2475 lbs

16. Barbell Shrug

  • Set 1: 20 x 165 lbs

Total: 3300 lbs

17. Close Grip Lat Pulldown

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 10 x 100 lbs
  • Set 6: 10 x 70 lbs

Total: 5700 lbs

18. Dumbbell Row

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 40 lbs

Total: 2000 lbs

19. Single Arm Lat Pulldown

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 12 x 40 lbs

Total: 1980 lbs

20. Leverage High Row

  • Set 1: 15 x 110 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 110 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 15 x 110 lbs

Total: 8250 lbs

21. Reverse Fly

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 12 x 65 lbs

Total: 3480 lbs

22. Reverse EZ Bar Curl

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

Total: 1080 lbs

23. Dumbbell 2 Arm Preacher Curl

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

Total: 540 lbs

24. Alternating Bicep Curl with Dumbbell

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

Total: 540 lbs

25. Concentration Curls with Dumbbell

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

Total: 540 lbs

26. Reverse barbell Curl

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

Total: 1200 lbs

27. Seated Dumbbell Palms-Up Wrist Curl

  • Set 1: 20 x 12.5 lbs
  • Set 2: 20 x 12.5 lbs
  • Set 3: 20 x 12.5 lbs

Total: 750 lbs

28. Seated Palms-Down Dumbbell Wrist Curl

  • Set 1: 20 x 12.5 lbs
  • Set 2: 20 x 12.5 lbs
  • Set 3: 20 x 12.5 lbs

Total: 750 lbs

29. Air Bike

  • Set 1: 20 x 0 lbs

Total: 0 lbs