Soulcon Elite - back & arms

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 15th, 2020
54 minutes
50 sets, 756 reps
71275 lbs

1. 4 position Pull ups

Set 1: 12 x 185 lbs
Set 2: 12 x 185 lbs
Set 3: 12 x 185 lbs

Total: 6660 lbs

2. Alternating Bicep Curl with Dumbbell

Set 1: 12 x 90 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 90 lbs

Total: 3240 lbs

3. Tricep dips

Set 1: 12 x 185 lbs
Set 2: 12 x 185 lbs
Set 3: 12 x 185 lbs

Total: 6660 lbs

4. Incline back row

Set 1: 10 x 120 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 120 lbs

Total: 3600 lbs

5. Hammer curls

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 90 lbs

Total: 2900 lbs

6. Standing Overhead Triceps Extension with Barbell

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

7. Bent Over Row with Dumbbell

Set 1: 10 x 130 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs

Total: 3900 lbs

8. Cross body curls

Set 1: 10 x 90 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs

Total: 2500 lbs

9. Tricep press downs

Set 1: 10 x 65 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 65 lbs

Total: 1950 lbs

10. Lat pull downs

Set 1: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs

Total: 4800 lbs

11. Bicep curls - 21s

Set 1: 21 x 70 lbs
Set 2: 21 x 60 lbs
Set 3: 21 x 60 lbs

Total: 3990 lbs

12. Tricep push outs

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

13. 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: 50 x 75 lbs
Set 6: 25 x 75 lbs
Set 7: 25 x 75 lbs
Set 8: 25 x 75 lbs
Set 9: 25 x 75 lbs
Set 10: 25 x 75 lbs
Set 11: 25 x 75 lbs
Set 12: 25 x 75 lbs

Total: 24375 lbs

14. Scapular retraction

Set 1: 10 x 185 lbs
Set 2: 10 x 185 lbs

Total: 3700 lbs

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