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KeepCool

nach jseifert

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Zusammenfassung

  • event_availableJuly 19th, 2024
  • schedule1 h
  • equalizer32 sets,  490 reps
  • fitness_center5255 lbs

1. Shoulder Press

  • Set 1: 30 x 4.54 lbs
  • Set 2: 25 x 6.8 lbs
  • Set 3: 30 x 9.07 lbs
  • Set 4: 15 x 11.34 lbs
  • Set 5: 15 x 13.61 lbs
  • Set 6: 12 x 15.88 lbs
  • Set 7: 8 x 18.14 lbs

Total: 1288.2 lbs

2. Vorgebeugtes Seitheben Kabelzug

  • Set 1: 12 x 1.13 lbs
  • Set 2: 12 x 1.13 lbs
  • Set 3: 12 x 1.13 lbs
  • Set 4: 12 x 2.27 lbs
  • Set 5: 10 x 2.27 lbs

Total: 90.72 lbs

3. Frontheben am Kabelzug

  • Set 1: 12 x 1.13 lbs
  • Set 2: 12 x 1.13 lbs
  • Set 3: 10 x 2.27 lbs
  • Set 4: 10 x 2.27 lbs

Total: 72.57 lbs

4. Reverse Fliegende am Kabelzug

  • Set 1: 15 x 1.13 lbs
  • Set 2: 20 x 1.13 lbs
  • Set 3: 10 x 2.27 lbs
  • Set 4: 6 x 3.4 lbs

Total: 82.78 lbs

5. Face pull (1:1)

  • Set 1: 20 x 1.7 lbs
  • Set 2: 20 x 2.27 lbs
  • Set 3: 20 x 3.4 lbs
  • Set 4: 20 x 4.54 lbs
  • Set 5: 20 x 5.67 lbs
  • Set 6: 15 x 6.8 lbs

Total: 453.59 lbs

6. Außenrotation Doppelseilzug

  • Set 1: 15 x 1.13 lbs
  • Set 2: 12 x 2.27 lbs
  • Set 3: 10 x 3.18 lbs

Total: 75.98 lbs

7. Innenrotation Doppelseilzug

  • Set 1: 15 x 3.18 lbs

Total: 47.63 lbs

8. Trizeps Seilzug

  • Set 1: 20 x 6.8 lbs
  • Set 2: 15 x 9.07 lbs

Total: 272.16 lbs