Phase 2 Upper body

nach jeffengel

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Zusammenfassung

  • event_availableJune 2nd, 2017
  • schedule58 minutes
  • equalizer45 sets,  1099 reps
  • fitness_center97045 lbs

1. S-ball crunches

  • Set 1: 25 x 85 lbs

Total: 2125 lbs

2. S-Ball russian twist

  • Set 1: 50 x 85 lbs

Total: 4250 lbs

3. S-Ball bicycles

  • Set 1: 25 x 75 lbs

Total: 1875 lbs

4. SBall weighted situp

  • Set 1: 25 x 75 lbs

Total: 1875 lbs

5. Push-ups

  • Set 1: 25 x 140 lbs

Total: 3500 lbs

6. Back rows

  • Set 1: 15 x 120 lbs

Total: 1800 lbs

7. Bench press - wide

  • Set 1: 15 x 145 lbs
  • Set 2: 15 x 145 lbs

Total: 4350 lbs

8. Shoulder shrug

  • Set 1: 20 x 120 lbs

Total: 2400 lbs

9. Pour flys

  • Set 1: 20 x 30 lbs

Total: 600 lbs

10. Hammer curls

  • Set 1: 15 x 90 lbs

Total: 1350 lbs

11. Warrior 3 curl

  • Set 1: 20 x 70 lbs

Total: 1400 lbs

12. Tricep extension

  • Set 1: 15 x 70 lbs

Total: 1050 lbs

13. S-ball tricep kickback

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs

Total: 1000 lbs

14. Biceps curls

  • Set 1: 8 x 90 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 8 x 50 lbs

Total: 2800 lbs

15. Close grip pull up

  • Set 1: 10 x 180 lbs

Total: 1800 lbs

16. Tricep dips

  • Set 1: 28 x 180 lbs

Total: 5040 lbs

17. Wide Pull-ups

  • Set 1: 11 x 180 lbs

Total: 1980 lbs

18. Chin-ups

  • Set 1: 10 x 180 lbs
  • Set 2: 10 x 180 lbs

Total: 3600 lbs

19. TRX back row

  • Set 1: 20 x 140 lbs

Total: 2800 lbs

20. TRX push-ups

  • Set 1: 20 x 120 lbs

Total: 2400 lbs

21. TRX Tricep extensions

  • Set 1: 20 x 75 lbs

Total: 1500 lbs

22. TRX Bicep curls

  • Set 1: 20 x 80 lbs

Total: 1600 lbs

23. TRX rollouts

  • Set 1: 20 x 85 lbs

Total: 1700 lbs

24. Planks

  • Set 1: 60 x 75 lbs
  • Set 2: 60 x 75 lbs
  • Set 3: 60 x 75 lbs
  • Set 4: 60 x 75 lbs

Total: 18000 lbs

25. Farmers carry

  • Set 1: 50 x 80 lbs
  • Set 2: 50 x 70 lbs

Total: 7500 lbs

26. Med ball pushup

  • Set 1: 25 x 150 lbs

Total: 3750 lbs

27. Abs

  • Set 1: 25 x 75 lbs
  • Set 2: 25 x 75 lbs
  • Set 3: 25 x 75 lbs
  • Set 4: 25 x 75 lbs
  • Set 5: 25 x 75 lbs
  • Set 6: 25 x 75 lbs
  • Set 7: 25 x 75 lbs
  • Set 8: 25 x 75 lbs

Total: 15000 lbs