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X93 Press Maintenance

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Zusammenfassung

  • event_availableMarch 16th, 2019
  • schedule1 h
  • equalizer33 sets,  500 reps
  • fitness_center42030 lbs

1. Overhead Press

  • Set 1: 20 x 95 lbs
  • Set 2: 20 x 95 lbs
  • Set 3: 20 x 95 lbs

Total: 5700 lbs

2. Dumbbell Lateral Raise

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs

3. Dumbbell Front Raise

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs

4. Upright Row

  • Set 1: 12 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs

Total: 3990 lbs

5. Barbell Biceps Curl

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 65 lbs

Total: 3900 lbs

6. Dumbbell Seated Press

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 12 x 75 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 8 x 80 lbs
  • Set 7: 4 x 90 lbs

Total: 5580 lbs

7. Shrugs

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs

Total: 7200 lbs

8. Reverse Shrugs

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

Total: 2160 lbs

9. Close-Grip Bench Press

  • Set 1: 20 x 135 lbs
  • Set 2: 8 x 225 lbs
  • Set 3: 20 x 135 lbs
  • Set 4: 20 x 135 lbs

Total: 9900 lbs