Andy 21

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

November 23rd, 2016
2 h
35 sets, 460 reps
4662 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. 5 min rebounder

Set 1: 0 x 0 lbs

Total: 0 lbs

3. 10 Glute bridge 6 sec holds / 10 plank 6 sec holds

Set 1: 10 x 0 lbs

Total: 0 lbs

4. Big 4 circuit

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

Total: 0 lbs

5. Dumbell bench press

Set 1: 12 x 15.88 lbs
Set 2: 12 x 15.88 lbs
Set 3: 12 x 15.88 lbs

Total: 571.53 lbs

6. Front squat and romanian deadlift

Set 1: 10 x 4.08 lbs
Set 2: 10 x 4.08 lbs
Set 3: 10 x 4.08 lbs

Total: 122.47 lbs

7. One arm dumbell bench row

Set 1: 12 x 4.08 lbs
Set 2: 12 x 4.08 lbs
Set 3: 12 x 4.08 lbs

Total: 146.96 lbs

8. One legged hip thrust

Set 1: 12 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

9. Bilateral farmers walk complex - 2-3 rounds

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

Total: 0 lbs

10. Farmers walk 30 steps

Set 1: 30 x 4.99 lbs
Set 2: 30 x 4.99 lbs

Total: 299.37 lbs

11. Plank rotation

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

Total: 0 lbs

12. Farmers walk 30 steps

Set 1: 30 x 4.99 lbs
Set 2: 30 x 4.99 lbs

Total: 299.37 lbs

13. Dumbell uppercuts

Set 1: 12 x 3.18 lbs
Set 2: 12 x 3.18 lbs

Total: 76.2 lbs

14. Farmers walk 30 steps

Set 1: 30 x 4.99 lbs
Set 2: 30 x 4.99 lbs

Total: 299.37 lbs

15. reverse lunge off step

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

Total: 0 lbs

16. Farmers walk 30 steps

Set 1: 30 x 4.99 lbs
Set 2: 30 x 4.99 lbs

Total: 299.37 lbs

17. 30 sec Leapfrog squats / 30 sec jacks / 30 sec lunge jumps / 30 sec walking plank

Set 1: 0 x 0 lbs

Total: 0 lbs

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