Push

by jmchow

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Summary

  • event_availableJanuary 5th, 2023
  • schedule1 h
  • equalizer39 sets,  416 reps
  • fitness_center28095 lbs

1. Fly Machine

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs

2. 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

3. Bench Press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 5 x 135 lbs
  • Set 4: 3 x 135 lbs
  • Set 5: 3 x 165 lbs
  • Set 6: 3 x 185 lbs
  • Set 7: 3 x 205 lbs
  • Set 8: 1 x 225 lbs
  • Set 9: 1 x 225 lbs
  • Set 10: 1 x 225 lbs
  • Set 11: 6 x 185 lbs
  • Set 12: 5 x 195 lbs
  • Set 13: 4 x 195 lbs

Total: 7185 lbs

4. Incline Smith Machine Press

  • Set 1: 15 x 95 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 10 x 135 lbs
  • Set 4: 8 x 165 lbs
  • Set 5: 6 x 165 lbs
  • Set 6: 10 x 135 lbs
  • Set 7: 10 x 135 lbs

Total: 8935 lbs

5. Dumbbell Rows

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 75 lbs

Total: 2050 lbs

6. Pronating Seated Cable Row

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 3600 lbs

7. Incline Dumbbell Bench Press

  • Set 1: 18 x 50 lbs
  • Set 2: 17 x 50 lbs
  • Set 3: 15 x 50 lbs

Total: 2500 lbs

8. Lateral Raises

  • Set 1: 25 x 15 lbs
  • Set 2: 25 x 15 lbs
  • Set 3: 25 x 15 lbs

Total: 1125 lbs