Push

by jmchow

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Summary

  • event_availableSeptember 5th, 2019
  • schedule1 h
  • equalizer57 sets,  769 reps
  • fitness_center31645 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. Pullups

  • Set 1: 20 x 150 lbs

Total: 3000 lbs

5. Bench Press

  • Set 1: 20 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 95 lbs
  • Set 4: 10 x 135 lbs
  • Set 5: 5 x 135 lbs
  • Set 6: 5 x 165 lbs
  • Set 7: 5 x 185 lbs
  • Set 8: 5 x 185 lbs
  • Set 9: 5 x 185 lbs
  • Set 10: 5 x 185 lbs
  • Set 11: 5 x 185 lbs
  • Set 12: 5 x 185 lbs
  • Set 13: 4 x 185 lbs

Total: 11440 lbs

6. Dumbbell Incline Bench Press

  • Set 1: 20 x 40 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 10 x 65 lbs
  • Set 5: 10 x 65 lbs
  • Set 6: 15 x 30 lbs

Total: 4200 lbs

7. Alternating Incline Dumbbell Bench Press

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

Total: 1350 lbs

8. Seated Dumbbell Press

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 20 x 30 lbs
  • Set 5: 20 x 30 lbs

Total: 3000 lbs

9. Lateral Raises

  • Set 1: 20 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 12 x 25 lbs
  • Set 7: 10 x 25 lbs
  • Set 8: 8 x 25 lbs
  • Set 9: 6 x 25 lbs
  • Set 10: 12 x 25 lbs
  • Set 11: 10 x 25 lbs
  • Set 12: 8 x 25 lbs
  • Set 13: 6 x 25 lbs
  • Set 14: 24 x 10 lbs
  • Set 15: 24 x 10 lbs
  • Set 16: 24 x 10 lbs

Total: 3820 lbs

10. Dumbbell Flies

  • Set 1: 20 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1300 lbs

11. Rope Tricep Pushdowns

  • Set 1: 20 x 24 lbs
  • Set 2: 20 x 28 lbs
  • Set 3: 20 x 28 lbs
  • Set 4: 20 x 28 lbs
  • Set 5: 10 x 35 lbs
  • Set 6: 20 x 20 lbs
  • Set 7: 20 x 20 lbs

Total: 3310 lbs