Alessia 216

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

November 18th, 2022
1 h
33 sets, 236 reps
NaN lbs

1. Dynamic warm up

Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs arm walkout to stepping burpee / half jacks / knee to elbow / shadow boxing

Set 1: 1 x 0 lbs
Set 2: 1 x 0 lbs

Total: 0 lbs

3. 1. Chest press

Set 1: 12 x 17.64 lbs
Set 2: 12 x 17.64 lbs

Total: 423.29 lbs

4. 1B. A press

Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

5. 2. Dumbell single arm row on step

Set 1: 10 x 15.43 lbs
Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

6. 2B. Band seated row

Set 1: 12 x 0 lbs

Total: 0 lbs

7. 3. Goblet squats

Set 1: 12 x 15.43 lbs
Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

8. 3B. Squat and pulse 30 secs

Set 1: 1 x 15.43 lbs

Total: 15.43 lbs

9. 4. Bicep curl

Set 1: 12 x 12.13 lbs
Set 2: 12 x 12.13 lbs

Total: 291.01 lbs

10. 4B. Bicep curl band

Set 1: 12 x NaN lbs

Total: NaN lbs

11. 5. Tricep skull crushers

Set 1: 12 x 12.13 lbs
Set 2: 12 x 12.13 lbs

Total: 291.01 lbs

12. 5B. Tricep dips

Set 1: 12 x NaN lbs

Total: NaN lbs

13. 6. Shoulder press

Set 1: 12 x 11.02 lbs

Total: 132.28 lbs

14. 6B. Lat raise to rotation

Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. Glute bridge with band abduction

Set 1: 12 x 0 lbs

Total: 0 lbs

16. Single leg deadlift

Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

17. One legged hip thrust isohold 60 secs

Set 1: 1 x NaN lbs

Total: NaN lbs

18. 30 sec out out in in

Set 1: 1 x NaN lbs

Total: NaN lbs

19. Inner leg lift 30 sec each side

Set 1: 1 x NaN lbs
Set 2: 1 x NaN lbs

Total: NaN lbs

20. 7A. Bicycle crunches 30 secs

Set 1: 1 x NaN lbs
Set 2: 1 x NaN lbs

Total: NaN lbs

21. 7B. C crunches with weight

Set 1: 10 x 11.02 lbs

Total: 110.23 lbs

22. 7C. 30 sec pike plank

Set 1: 1 x 0 lbs

Total: 0 lbs

23. 7D. Angels 30 sec pulse at bottom

Set 1: 1 x NaN lbs

Total: NaN lbs

24. Boxing

Set 1: 1 x NaN lbs
Set 2: 1 x NaN lbs

Total: NaN lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined