Beth 11 (A4)

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

October 12th, 2015
60 minutes
32 sets, 401 reps
1116 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. Yoga plex

Set 1: 8 x 0 lbs

Total: 0 lbs

3. Bird dog

Set 1: 10 x 0 lbs

Total: 0 lbs

4. Clam shells

Set 1: 10 x 0 lbs

Total: 0 lbs

5. 1a Goblet squat

Set 1: 12 x 3.18 lbs
Set 2: 10 x 3.18 lbs
Set 3: 8 x 3.18 lbs

Total: 95.25 lbs

6. 1B Bench one armed dumbell row

Set 1: 12 x 3.18 lbs
Set 2: 10 x 3.18 lbs
Set 3: 8 x 3.18 lbs

Total: 95.25 lbs

7. 2A. Dumbell reverse lunge

Set 1: 12 x 1.81 lbs
Set 2: 10 x 1.81 lbs
Set 3: 8 x 1.81 lbs

Total: 54.43 lbs

8. 2b. Band lat pulldown

Set 1: 16 x 0 lbs
Set 2: 14 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

9. 3A. Dumbell bench step up

Set 1: 20 x 1.81 lbs
Set 2: 18 x 1.81 lbs
Set 3: 16 x 1.81 lbs

Total: 97.98 lbs

10. 3B. Band row

Set 1: 16 x 0 lbs
Set 2: 14 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

11. 4A. Dumbell calf raise

Set 1: 20 x 1.81 lbs
Set 2: 20 x 1.81 lbs
Set 3: 20 x 1.81 lbs

Total: 108.86 lbs

12. 4b Dumbell bicep curl (each side)

Set 1: 12 x 1.81 lbs
Set 2: 10 x 1.81 lbs
Set 3: 8 x 1.81 lbs

Total: 54.43 lbs

13. 5a. Pelvic tilts

Set 1: 12 x 0 lbs

Total: 0 lbs

14. 5b. Cat

Set 1: 12 x 0 lbs

Total: 0 lbs

15. 5c. Heel dips

Set 1: 16 x 0 lbs

Total: 0 lbs

16. Bird dog 15 each side

Set 1: 15 x 0 lbs

Total: 0 lbs

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