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Deutschexpand_more

Alessia 335

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableNovember 20th, 2024
  • schedule60 minutes
  • equalizer45 sets,  299 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 30 sec elbow to knee/ speed squats / fast feet / half jacks

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

Total: NaN lbs

3. 10 bird dog / 12 clam shells

  • Set 1: 12 x NaN lbs

Total: NaN lbs

4. Chest

  • Set 1: 1 x NaN lbs

Total: NaN lbs

5. Dumbell chest press 4 3/1 4 2/2 4 1/1

  • Set 1: 12 x 3.18 lbs

Total: 38.1 lbs

6. A press

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

7. Press ups elevated

  • Set 1: 10 x NaN lbs

Total: NaN lbs

8. A press

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

9. Press ups elevated

  • Set 1: 10 x NaN lbs

Total: NaN lbs

10. Squats

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

Total: NaN lbs

11. Narrow 4 3/1 4 2/2 4 1/1

  • Set 1: 12 x 3.18 lbs

Total: 38.1 lbs

12. Rest and repeat with slightly wider stance

  • Set 1: 1 x 3.18 lbs

Total: 3.18 lbs

13. Rest and repeat wide stance

  • Set 1: 1 x 3.18 lbs

Total: 3.18 lbs

14. Back

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

Total: NaN lbs

15. Dumbell bent over row 8 singles / 2 triples

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

16. Lunges

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

Total: NaN lbs

17. Static Lunges 4 3/1 4 2/2 4 1/1 4 3 pulse

  • Set 1: 16 x 2.49 lbs
  • Set 2: 16 x 2.49 lbs

Total: 79.83 lbs

18. Swap legs and repeat

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

Total: NaN lbs

19. Biceps

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

Total: NaN lbs

20. Dumbell bicep curls 4 3/1 4 2/2 4 1/1 4 3 pulse

  • Set 1: 16 x 2.49 lbs
  • Set 2: 16 x 2.49 lbs

Total: 79.83 lbs

21. Triceps

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

Total: NaN lbs

22. Tricep skull crushers 4 3/1 4 2/2 4 1/1

  • Set 1: 16 x 3.18 lbs

Total: 50.8 lbs

23. Tricep dips on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

24. Tricep skull crushers 4 3/1 4 2/2 4 1/1

  • Set 1: 16 x 3.18 lbs

Total: 50.8 lbs

25. Shoulders

  • Set 1: 1 x NaN lbs

Total: NaN lbs

26. Rear delt raise - 6 singles / 6 half reps

  • Set 1: 12 x 1.81 lbs

Total: 21.77 lbs

27. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

28. Upright row

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

29. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

30. Abs

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

Total: NaN lbs

31. 7 pulses x 4 / 6 x reverse curl and heel dip

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

Total: NaN lbs

32. Side plank with reach under

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

Total: NaN lbs