ICF Workout A

by jujuloc

Settings

lbskgs

Summary

September 22nd, 2014
1 h
26 sets, 252 reps
16460 lbs

1. Squats

Set 1: 5 x 140 lbs
Set 2: 5 x 140 lbs
Set 3: 5 x 140 lbs

Total: 2100 lbs

2. Angled calf raise

Set 1: 12 x 120 lbs
Set 2: 12 x 120 lbs

Total: 2880 lbs

3. Sitting calf raise

Set 1: 12 x 55 lbs
Set 2: 12 x 55 lbs

Total: 1320 lbs

4. Bench

Set 1: 5 x 140 lbs
Set 2: 5 x 140 lbs
Set 3: 5 x 140 lbs

Total: 2100 lbs

5. Hammer bench

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs

Total: 1080 lbs

6. Cable flyes low

Set 1: 8 x 65 lbs
Set 2: 6 x 65 lbs

Total: 910 lbs

7. Tricep push down rope

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1000 lbs

8. Db skull crushers

Set 1: 13 x 15 lbs
Set 2: 10 x 15 lbs

Total: 345 lbs

9. Chin ups

Set 1: 7 x 35 lbs
Set 2: 6 x 35 lbs

Total: 455 lbs

10. Ez curl

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs

Total: 840 lbs

11. Machine shrug

Set 1: 13 x 80 lbs
Set 2: 13 x 80 lbs

Total: 2080 lbs

12. Hyperextension

Set 1: 15 x 45 lbs
Set 2: 15 x 45 lbs

Total: 1350 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined