4x10 no. 1B

by jkasper

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Summary

  • event_availableNovember 14th, 2015
  • schedule1 h
  • equalizer87 sets,  890 reps
  • fitness_center68340 lbs

1. Squat

  • Set 1: 10 x 145 lbs
  • Set 2: 10 x 145 lbs
  • Set 3: 10 x 145 lbs
  • Set 4: 10 x 145 lbs

Total: 5800 lbs

2. Bend Over Barbell Rows

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs
  • Set 4: 10 x 110 lbs

Total: 4400 lbs

3. Leg Press

  • Set 1: 10 x 320 lbs
  • Set 2: 10 x 500 lbs
  • Set 3: 10 x 410 lbs
  • Set 4: 10 x 320 lbs

Total: 15500 lbs

4. Calf Extension

  • Set 1: 10 x 320 lbs
  • Set 2: 10 x 500 lbs
  • Set 3: 10 x 410 lbs
  • Set 4: 10 x 320 lbs

Total: 15500 lbs

5. Bench Press

  • Set 1: 10 x 155 lbs
  • Set 2: 10 x 155 lbs
  • Set 3: 10 x 155 lbs
  • Set 4: 10 x 155 lbs

Total: 6200 lbs

6. Close Grip Bench Press

  • Set 1: 10 x 75 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 75 lbs
  • Set 4: 10 x 75 lbs

Total: 3000 lbs

7. Incline Bench Press

  • Set 1: 10 x 125 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 10 x 125 lbs
  • Set 4: 10 x 135 lbs

Total: 5100 lbs

8. Decline Bench Press

  • Set 1: 10 x 125 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 10 x 125 lbs
  • Set 4: 10 x 125 lbs

Total: 5000 lbs

9. Lift-up Chest Flies

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs

Total: 1600 lbs

10. Sit-ups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

11. Crunches

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs

12. Oblique Crunch

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

13. Leg-ups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

14. Kettle Bell Swings

  • Set 1: 15 x 12 lbs
  • Set 2: 14 x 12 lbs
  • Set 3: 13 x 12 lbs
  • Set 4: 12 x 12 lbs
  • Set 5: 11 x 12 lbs
  • Set 6: 10 x 12 lbs
  • Set 7: 9 x 12 lbs
  • Set 8: 8 x 12 lbs
  • Set 9: 7 x 12 lbs
  • Set 10: 6 x 12 lbs
  • Set 11: 5 x 12 lbs
  • Set 12: 4 x 12 lbs
  • Set 13: 3 x 12 lbs
  • Set 14: 2 x 12 lbs
  • Set 15: 1 x 12 lbs

Total: 1440 lbs

15. Up Downs

  • Set 1: 15 x 0 lbs
  • Set 2: 14 x 0 lbs
  • Set 3: 13 x 0 lbs
  • Set 4: 12 x 0 lbs
  • Set 5: 11 x 0 lbs
  • Set 6: 10 x 0 lbs
  • Set 7: 9 x 0 lbs
  • Set 8: 8 x 0 lbs
  • Set 9: 7 x 0 lbs
  • Set 10: 6 x 0 lbs
  • Set 11: 5 x 0 lbs
  • Set 12: 4 x 0 lbs
  • Set 13: 3 x 0 lbs
  • Set 14: 2 x 0 lbs
  • Set 15: 1 x 0 lbs

Total: 0 lbs

16. Tricep Cross Body Extension

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1200 lbs

17. Tricep Rope Set

  • Set 1: 30 x 30 lbs
  • Set 2: 30 x 30 lbs
  • Set 3: 30 x 30 lbs
  • Set 4: 30 x 30 lbs

Total: 3600 lbs