Microcycle 2

by javier-molina

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Summary

  • event_availableJanuary 4th, 2014
  • schedule2 h
  • equalizer70 sets, 838 reps
  • fitness_center

1. Pull up

  • Set 1: 12 x 
  • Set 2: 9 x 
  • Set 3: 3 x 
  • Set 4: 9 x 
  • Set 5: 3 x 

Total: 

2. Seated shoulder press

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 6 x 
  • Set 4: 6 x 

Total: 

3. Band pull

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

Total: 

4. Bent over row

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 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. Face pull

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

Total: 

8. Lateral raise

  • Set 1: 11 x 
  • Set 2: 11 x 
  • Set 3: 10 x 

Total: 

9. Incline bench shrug

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

Total: 

10. Squat safety bar

  • Set 1: 4 x 
  • Set 2: 4 x 

Total: 

11. Hamstring curl

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

Total: 

12. Squat safety bar

  • Set 1: 20 x 
  • Set 2: 20 x 

Total: 

13. Incline back extension

  • Set 1: 8 x 

Total: 

14. Dumbbell step up

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

Total: 

15. Leg press

launchMore about this exercise

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

Total: 

16. Farmers walk

  • Set 1: 60 x 
  • Set 2: 60 x 

Total: 

17. Incline dumbbell bench press

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

Total: 

18. Guillotine press

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 0 x 

Total: 

19. Decline bench press

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

Total: 

20. Ex-bar preacher curl

  • Set 1: 12 x 
  • Set 2: 6 x 
  • Set 3: 6 x 
  • Set 4: 7 x 

Total: 

21. Incline hammer curl

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

Total: 

22. Triceps press

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

Total: 

23. Triceps press down

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

24. Cable bicep curl

  • Set 1: 10 x 

Total: