Alessia 345

by kirstydemariveles

Settings

lbskgs

Summary

January 29th, 2025
60 minutes
37 sets, 435 reps
NaN lbs

1. Dynamic stretches

Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec arm walkout / shadow boxing / squat / t rolls

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

Total: NaN lbs

3. Upper body circuit

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

Total: NaN lbs

4. 1A. Chest press - 12 regular / 6 tiny halfway pulses

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

Total: 370.38 lbs

5. Band seated row

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

Total: 0 lbs

6. Dumbell uppercuts

Set 1: 16 x 12.13 lbs
Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

7. Mac raise

Set 1: 12 x 4.85 lbs
Set 2: 12 x 5.51 lbs

Total: 124.34 lbs

8. Tricep skull crushers

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

Total: 370.38 lbs

9. Bicep curls alternating hammer curls

Set 1: 16 x 12.13 lbs
Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

10. Paloff press

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

Total: NaN lbs

11. Plank

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

Total: NaN lbs

12. Glute circuit

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

Total: NaN lbs

13. A. Frog pump

Set 1: 25 x 15.43 lbs
Set 2: 25 x 15.43 lbs

Total: 771.62 lbs

14. D. Knee banded single leg hip thrust

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

Total: NaN lbs

15. B. Knee banded squat

Set 1: 20 x NaN lbs
Set 2: 20 x NaN lbs

Total: NaN lbs

16. C. Knee banded fire hydrant

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

Total: NaN lbs

17. E. Banded hip hinge abduction (2-3 sec pause)

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

Total: 0 lbs

18. F. Band walk

Set 1: 20 x NaN lbs
Set 2: 20 x NaN lbs

Total: NaN lbs

19. G. Donkey kicks and pulses

Set 1: 20 x NaN lbs
Set 2: 20 x NaN lbs

Total: NaN lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined