Phase 2 Full body

nach jeffengel

Einstellungen

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Zusammenfassung

  • event_availableMay 19th, 2017
  • schedule1 h
  • equalizer44 sets,  1107 reps
  • fitness_center109300 lbs

1. Push-ups

  • Set 1: 80 x 120 lbs
  • Set 2: 75 x 120 lbs

Total: 18600 lbs

2. Planks

  • Set 1: 180 x 75 lbs
  • Set 2: 150 x 75 lbs

Total: 24750 lbs

3. Renegade row

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 40 lbs

Total: 1350 lbs

4. TRX back row

  • Set 1: 20 x 140 lbs

Total: 2800 lbs

5. Bench press - wide

  • Set 1: 10 x 155 lbs
  • Set 2: 12 x 135 lbs

Total: 3170 lbs

6. Shoulder shrug

  • Set 1: 16 x 120 lbs

Total: 1920 lbs

7. Pour flys

  • Set 1: 12 x 30 lbs

Total: 360 lbs

8. Hammer curls

  • Set 1: 12 x 80 lbs

Total: 960 lbs

9. Warrior 3 curl

  • Set 1: 16 x 60 lbs

Total: 960 lbs

10. Tricep extension

  • Set 1: 10 x 70 lbs

Total: 700 lbs

11. S-ball tricep kickback

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs

Total: 900 lbs

12. S-Ball russian twist

  • Set 1: 50 x 85 lbs

Total: 4250 lbs

13. BOSU ball squats

  • Set 1: 20 x 150 lbs

Total: 3000 lbs

14. Squats

  • Set 1: 15 x 185 lbs

Total: 2775 lbs

15. KB swings

  • Set 1: 20 x 60 lbs

Total: 1200 lbs

16. SL calf raise

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

Total: 4800 lbs

17. Biceps curls

  • Set 1: 20 x 80 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 10 x 50 lbs
  • Set 6: 10 x 45 lbs
  • Set 7: 10 x 40 lbs

Total: 4630 lbs

18. Close grip pull up

  • Set 1: 10 x 180 lbs

Total: 1800 lbs

19. Wide Pull-ups

  • Set 1: 10 x 180 lbs

Total: 1800 lbs

20. Chin-ups

  • Set 1: 10 x 180 lbs

Total: 1800 lbs

21. Box jumps

  • Set 1: 10 x 220 lbs
  • Set 2: 15 x 220 lbs

Total: 5500 lbs

22. S-Ball bicycles

  • Set 1: 25 x 75 lbs

Total: 1875 lbs

23. Reverse lunges

  • Set 1: 20 x 230 lbs
  • Set 2: 0 x 0 lbs

Total: 4600 lbs

24. TRX Lunge

  • Set 1: 20 x 125 lbs
  • Set 2: 20 x 125 lbs

Total: 5000 lbs

25. TRX Tricep extensions

  • Set 1: 20 x 75 lbs

Total: 1500 lbs

26. TRX Bicep curls

  • Set 1: 20 x 80 lbs

Total: 1600 lbs

27. TRX Curtsey lunge

  • Set 1: 20 x 100 lbs

Total: 2000 lbs

28. TRX rollouts

  • Set 1: 20 x 100 lbs

Total: 2000 lbs

29. Tricep dips

  • Set 1: 15 x 180 lbs

Total: 2700 lbs