Microcycle 2

by javier-molina

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Summary

  • event_availableJanuary 19th, 2014
  • schedule1 h
  • equalizer61 sets, 667 reps
  • fitness_center

1. Pull up

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 2 x 
  • Set 4: 10 x 

Total: 

2. Seated shoulder press

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

Total: 

3. Band pull

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

Total: 

4. Bent over row

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

Total: 

5. Dumbbell pullover

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

Total: 

6. Close grip lat pull down

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

Total: 

7. Lateral raise

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 5 x 

Total: 

8. Incline bench shrug

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

Total: 

9. Squat safety bar

  • Set 1: 4 x 
  • Set 2: 4 x 

Total: 

10. Hamstring curl

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

Total: 

11. Squat safety bar

  • Set 1: 20 x 
  • Set 2: 20 x 

Total: 

12. Incline back extension

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

Total: 

13. Leg press

launchMore about this exercise

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

Total: 

14. Incline dumbbell bench press

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

Total: 

15. Guillotine press

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

Total: 

16. Decline bench press

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

Total: 

17. Ex-bar preacher curl

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

Total: 

18. Triceps press

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

Total: 

19. Incline hammer curl

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

Total: 

20. Triceps press down

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

Total: 

21. Cable bicep curl

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: