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Alessia 24

nach kirstydemariveles

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Zusammenfassung

  • event_availableOctober 20th, 2017
  • schedule1 h
  • equalizer90 sets,  NaN reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: null x 0 lbs

Total: NaN lbs

2. Barbell warm up

  • Set 1: null x 16.53 lbs

Total: NaN lbs

3. Squat complex

  • Set 1: null x 0 lbs
  • Set 2: null x 0 lbs

Total: NaN lbs

4. Barbell squats 2 x down 4 up for 4

  • Set 1: 2 x 33.07 lbs
  • Set 2: 2 x 33.07 lbs

Total: 132.28 lbs

5. Barbell squats 4 3 down 1 up

  • Set 1: 4 x 33.07 lbs
  • Set 2: 4 x 33.07 lbs

Total: 264.55 lbs

6. Barbell squats 3 x 7 pulses

  • Set 1: 3 x 33.07 lbs
  • Set 2: 3 x 33.07 lbs

Total: 198.42 lbs

7. Barbell squats 4 down and hold then 2 up

  • Set 1: 4 x 33.07 lbs
  • Set 2: 4 x 33.07 lbs

Total: 264.55 lbs

8. Barbell squats 8 singles

  • Set 1: 8 x 33.07 lbs
  • Set 2: 8 x 33.07 lbs

Total: 529.11 lbs

9. Rest and repeat with slightly wider stance

  • Set 1: null x 33.07 lbs

Total: NaN lbs

10. Chest complex

  • Set 1: null x 27.56 lbs

Total: NaN lbs

11. Barbell chest press 2 down for 4 up for 4

  • Set 1: 2 x 27.56 lbs
  • Set 2: 2 x 27.56 lbs

Total: 110.23 lbs

12. Barbell chest press 4 3 down 1 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

13. Barbell chest press 2 x 7 pulses

  • Set 1: 2 x 27.56 lbs
  • Set 2: 2 x 27.56 lbs

Total: 110.23 lbs

14. Barbell chest press 4 down one / hold up 2

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

15. Barbell chest press 8 singles

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs

Total: 440.92 lbs

16. Rest then repeat

  • Set 1: null x 0 lbs

Total: NaN lbs

17. Back complex

  • Set 1: null x 27.56 lbs
  • Set 2: null x 27.56 lbs
  • Set 3: null x 27.56 lbs

Total: NaN lbs

18. Barbell deadlifts 4 down for 4 up for 4 then 4 singles

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x 27.56 lbs

Total: 661.39 lbs

19. Barbell clean and press 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs
  • Set 3: 3 x 27.56 lbs

Total: 248.02 lbs

20. Barbell bent over row 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs
  • Set 3: 3 x 27.56 lbs

Total: 248.02 lbs

21. Barbell bent over triple row wide grip 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs
  • Set 3: 3 x 27.56 lbs

Total: 248.02 lbs

22. Bar down rest and repeat x 2

  • Set 1: null x 0 lbs
  • Set 2: null x 0 lbs
  • Set 3: null x 0 lbs

Total: NaN lbs

23. Tricep complex

  • Set 1: null x 0 lbs
  • Set 2: null x 0 lbs

Total: NaN lbs

24. Tricep dips bench 12 pulses

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

25. Tricep skull crushers 12. 4 2/2 8 1/1

  • Set 1: 8 x 11.02 lbs
  • Set 2: 8 x 11.02 lbs

Total: 176.37 lbs

26. Repeat

  • Set 1: null x 0 lbs

Total: NaN lbs

27. Bicep complex

  • Set 1: null x 16.53 lbs
  • Set 2: null x 16.53 lbs

Total: NaN lbs

28. Barbell bicep curl 8 singles

  • Set 1: 8 x 16.53 lbs
  • Set 2: 8 x 16.53 lbs

Total: 264.55 lbs

29. Barbell bicep curl 4 3 up 1 down

  • Set 1: 4 x 16.53 lbs
  • Set 2: 4 x 16.53 lbs

Total: 132.28 lbs

30. Barbell bicep curl 4 2 up 2 down

  • Set 1: 4 x 16.53 lbs
  • Set 2: 4 x 16.53 lbs

Total: 132.28 lbs

31. Barbell bicep curl 4 half way up pulse to top

  • Set 1: null x 0 lbs

Total: NaN lbs

32. Bicep row 6 and repeat

  • Set 1: 6 x 16.53 lbs
  • Set 2: 6 x 16.53 lbs

Total: 198.42 lbs

33. Lunge complex

  • Set 1: null x 11.02 lbs

Total: NaN lbs

34. 4 Barbell squats

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

35. Barbell lunges 8 singles

  • Set 1: null x 0 lbs

Total: NaN lbs

36. Barbell lunges 4 3 down 1 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

37. Barbell lunges 4 2 down 2 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

38. Barbell lunges 2 x 7 pulses

  • Set 1: 2 x 27.56 lbs
  • Set 2: 2 x 27.56 lbs

Total: 110.23 lbs

39. Barbell lunges 8 singles

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs

Total: 440.92 lbs

40. Shoulder complex

  • Set 1: 8 x 16.53 lbs

Total: 132.28 lbs

41. Barbell upright row up for 2 down for 2

  • Set 1: 6 x 16.53 lbs
  • Set 2: 6 x 16.53 lbs

Total: 198.42 lbs

42. Barbell shoulder press 4 no legs 4 legs

  • Set 1: 8 x 16.53 lbs
  • Set 2: 8 x 16.53 lbs

Total: 264.55 lbs

43. Plate lat raise

  • Set 1: 12 x 5.51 lbs
  • Set 2: 12 x 5.51 lbs

Total: 132.28 lbs

44. Repeat

  • Set 1: null x 0 lbs

Total: NaN lbs

45. Ab complex

  • Set 1: null x 0 lbs
  • Set 2: null x 0 lbs

Total: NaN lbs

46. Double leg heel dips 4

  • Set 1: 4 x 0 lbs

Total: 0 lbs

47. Crunches 8 then 8 pulses

  • Set 1: 8 x 0 lbs

Total: 0 lbs

48. Bicycle crunches 8

  • Set 1: 16 x 0 lbs

Total: 0 lbs

49. Repeat

  • Set 1: null x 0 lbs

Total: NaN lbs

50. Cooldown and stretch

  • Set 1: null x 0 lbs

Total: NaN lbs