Push

by jmchow

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Summary

  • event_availableSeptember 7th, 2019
  • schedule1 h
  • equalizer54 sets,  708 reps
  • fitness_center32597.5 lbs

1. Double Dumbbell Front Raise

  • Set 1: 15 x 5 lbs

Total: 75 lbs

2. Lateral Raises

  • Set 1: 15 x 5 lbs

Total: 75 lbs

3. Rear Delt Fly

  • Set 1: 15 x 5 lbs

Total: 75 lbs

4. Smith Machine Press

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 15 x 65 lbs
  • Set 5: 15 x 95 lbs
  • Set 6: 10 x 115 lbs
  • Set 7: 5 x 125 lbs
  • Set 8: 5 x 135 lbs
  • Set 9: 5 x 145 lbs
  • Set 10: 5 x 155 lbs
  • Set 11: 5 x 155 lbs
  • Set 12: 5 x 155 lbs
  • Set 13: 5 x 155 lbs
  • Set 14: 5 x 155 lbs

Total: 11475 lbs

5. Seated Dumbbell Press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 10 x 60 lbs
  • Set 6: 10 x 60 lbs
  • Set 7: 9 x 60 lbs

Total: 3940 lbs

6. Seated Rear Delt Fly

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs

Total: 900 lbs

7. Lateral Raises

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 22.5 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 15 x 30 lbs
  • Set 6: 15 x 30 lbs
  • Set 7: 20 x 10 lbs
  • Set 8: 20 x 10 lbs

Total: 2762.5 lbs

8. Dumbbell Bench Press

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 12 x 65 lbs
  • Set 5: 20 x 40 lbs
  • Set 6: 20 x 40 lbs
  • Set 7: 18 x 40 lbs

Total: 6275 lbs

9. Seated Alternating Arnold Press

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 14 x 30 lbs

Total: 1020 lbs

10. Onearm Lateral Raise

  • Set 1: 10 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1200 lbs

11. Incline Dumbbell Flies

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs

Total: 1800 lbs

12. Pullups

  • Set 1: 20 x 150 lbs

Total: 3000 lbs