Alessia 280

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

October 21st, 2023
1 h
26 sets, 261 reps
NaN lbs

1. Dynamic warm up

Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec step ups/ step knee side to side/back stepping lunges/toe taps

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

Total: NaN lbs

3. 10 bird dog / 10 glute bridge

Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Single arm Chest press

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

Total: 370.38 lbs

5. 1B. Chest fly

Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

6. 2. Alternating lunges front foot on step

Set 1: 12 x 8.82 lbs
Set 2: 12 x 8.82 lbs

Total: 211.64 lbs

7. 2B. Dumbell full squats

Set 1: 16 x 17.64 lbs

Total: 282.19 lbs

8. 3. One armed bench row

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

Total: 423.29 lbs

9. 2B. Band seated row

Set 1: 16 x NaN lbs

Total: NaN lbs

10. 3. Glute sequence (see notes)

Set 1: 12 x 0 lbs

Total: 0 lbs

11. 3B. Glute bridge with band

Set 1: 16 x 0 lbs

Total: 0 lbs

12. Arm section

Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

13. Stand tall then lateral raises 4 slow / 12 fast

Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

14. Squat and bicep curl circle arms up as you rise down for 2 and up for 2

Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. Inner thigh leg lifts

Set 1: 12 x NaN lbs
Set 2: 12 x NaN lbs

Total: NaN lbs

16. Calf raises

Set 1: 20 x 11.02 lbs
Set 2: 20 x 11.02 lbs

Total: 440.92 lbs

17. 7. Dumbell crunches

Set 1: 12 x 11.02 lbs
Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

18. 7B. Side plank hold for 8 / knee to elbow for 8 / lift and lower top leg for 8

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

Total: NaN lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined