BEAST BaCK/ShoulDERs/Bis

by kikilicious

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Summary

  • event_availableApril 22nd, 2018
  • schedule1 h
  • equalizer54 sets,  569 reps
  • fitness_center20001.8 lbs

1. Dumbbell Shoulder Press

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 12 x 15 lbs
  • Set 5: 12 x 15 lbs
  • Set 6: 12 x 15 lbs

Total: 1260 lbs

2. Double Arm Lateral Raises

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

Total: 600 lbs

3. Double Arm Front Raise - Dumbbell

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

Total: 480 lbs

4. Face Pulls

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 15 x 30 lbs
  • Set 6: 12 x 30 lbs

Total: 2220 lbs

5. Upright Row - Cable

  • Set 1: 12 x 42.5 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 12 x 35 lbs
  • Set 6: 12 x 25 lbs

Total: 2130 lbs

6. One arm dumbbell Row

  • Set 1: 16 x 40 lbs
  • Set 2: 16 x 40 lbs
  • Set 3: 16 x 40 lbs
  • Set 4: 16 x 40 lbs

Total: 2560 lbs

7. Hyperextension

  • Set 1: 8 x 1 lbs
  • Set 2: 8 x 1 lbs
  • Set 3: 8 x 1 lbs
  • Set 4: 8 x 1 lbs

Total: 32 lbs

8. Lat Pulldown - Close Grip

  • Set 1: 10 x 110 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 12 x 105 lbs
  • Set 5: 10 x 110 lbs
  • Set 6: 8 x 110 lbs

Total: 6380 lbs

9. Pull Up - NO HELP

  • Set 1: 3 x 161.8 lbs
  • Set 2: 2 x 161.8 lbs
  • Set 3: 3 x 161.8 lbs
  • Set 4: 2 x 161.8 lbs
  • Set 5: 1 x 161.8 lbs

Total: 1779.8 lbs

10. Bent Over DumBbell Row

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1920 lbs

11. Double Arm Bicep Curls - dumbbell

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 640 lbs