Phase 2 Full body

nach jeffengel

Einstellungen

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Zusammenfassung

  • event_availableJuly 25th, 2016
  • schedule1 h
  • equalizer33 sets,  601 reps
  • fitness_center46690 lbs

1. Superman

  • Set 1: 10 x 60 lbs

Total: 600 lbs

2. Banana

  • Set 1: 10 x 60 lbs

Total: 600 lbs

3. Plank saws

  • Set 1: 25 x 60 lbs

Total: 1500 lbs

4. TRX rollouts

  • Set 1: 20 x 100 lbs

Total: 2000 lbs

5. Plank up-downs

  • Set 1: 20 x 60 lbs

Total: 1200 lbs

6. Renegade row

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

Total: 720 lbs

7. TRX back row

  • Set 1: 20 x 140 lbs

Total: 2800 lbs

8. Bench press - wide

  • Set 1: 11 x 145 lbs

Total: 1595 lbs

9. S-ball pushups

  • Set 1: 25 x 150 lbs

Total: 3750 lbs

10. Shoulder shrug

  • Set 1: 15 x 100 lbs

Total: 1500 lbs

11. Pour flys

  • Set 1: 15 x 20 lbs

Total: 300 lbs

12. Hammer curls

  • Set 1: 12 x 70 lbs

Total: 840 lbs

13. Warrior 3 curl

  • Set 1: 16 x 60 lbs

Total: 960 lbs

14. Tricep extension

  • Set 1: 15 x 50 lbs

Total: 750 lbs

15. S-ball tricep kickback

  • Set 1: 15 x 22.5 lbs
  • Set 2: 15 x 22.5 lbs

Total: 675 lbs

16. BOSU ball squats

  • Set 1: 20 x 150 lbs

Total: 3000 lbs

17. KB swings

  • Set 1: 20 x 75 lbs

Total: 1500 lbs

18. SL calf raise

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs

Total: 4000 lbs

19. Step up to balance

  • Set 1: 40 x 150 lbs

Total: 6000 lbs

20. Cable hamstring curls

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

Total: 900 lbs

21. Wide squat calf raise

  • Set 1: 20 x 50 lbs

Total: 1000 lbs

22. Reverse crunch

  • Set 1: 25 x 50 lbs

Total: 1250 lbs

23. Climb the rope

  • Set 1: 50 x 50 lbs

Total: 2500 lbs

24. TRX one leg plank

  • Set 1: 30 x 100 lbs

Total: 3000 lbs

25. Windshield wipers

  • Set 1: 26 x 75 lbs

Total: 1950 lbs

26. Biceps curls

  • Set 1: 8 x 70 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 45 lbs

Total: 1800 lbs