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Elle and George express 19

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableDecember 4th, 2015
  • schedule1 h
  • equalizer65 sets,  250 reps
  • fitness_center3362.05 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Cat

  • Set 1: 10 x 0 lbs

Total: 0 lbs

3. Glute bridge

  • Set 1: 12 x 0 lbs

Total: 0 lbs

4. Speed ladder

  • Set 1: 0 x 0 lbs

Total: 0 lbs

5. Squat complex

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

Total: 0 lbs

6. Barbell squats down 4 up for 4

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

7. Barbell squats 4 down halfway up down and to the top

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

8. Barbell squats 4 2 down 4 halfways then push to the top

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

9. Barbell squats 4 down and hold then 2 up

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

10. Barbell squats 8 singles

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs

Total: 352.74 lbs

11. Rest and repeat with slightly wider stance

  • Set 1: 0 x 0 lbs

Total: 0 lbs

12. Chest complex

  • Set 1: 0 x 22.05 lbs
  • Set 2: 0 x 22.05 lbs

Total: 0 lbs

13. Barbell chest press 4 down for 4 up for 4

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

14. Barbell chest press 4 3 down halfway up down and to the top

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

15. Barbell chest press 4 2 down 2 up

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

16. Barbell chest press 4 down one / hold up 2

  • Set 1: 4 x 22.05 lbs
  • Set 2: 4 x 22.05 lbs

Total: 176.37 lbs

17. Barbell chest press 8 singles

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs

Total: 352.74 lbs

18. A press with plates

  • Set 1: 8 x 11.02 lbs
  • Set 2: 8 x 11.02 lbs

Total: 176.37 lbs

19. Rest then repeat

  • Set 1: 0 x 0 lbs

Total: 0 lbs

20. Back complex

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

Total: 0 lbs

21. Barbell deadlifts 4 down for 4 up for 4

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

22. Barbell bent over row 3 singles

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs

Total: 165.35 lbs

23. Barbell clean and press followed by 1 row

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs

Total: 165.35 lbs

24. Barbell bent over row wide grip 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs

Total: 165.35 lbs

25. Bar down rest and repeat x 2

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

Total: 0 lbs

26. Shoulder complex

  • Set 1: 0 x 16.53 lbs
  • Set 2: 0 x 16.53 lbs

Total: 0 lbs

27. Kneeling rear delt raise

  • Set 1: 8 x 11.02 lbs
  • Set 2: 8 x 11.02 lbs

Total: 176.37 lbs

28. Plate lat raise

  • Set 1: 4 x 5.51 lbs
  • Set 2: 4 x 5.51 lbs

Total: 44.09 lbs

29. Lat raise with rotation

  • Set 1: 4 x 5.51 lbs
  • Set 2: 4 x 5.51 lbs

Total: 44.09 lbs

30. Plate shoulder press

  • Set 1: 8 x 5.51 lbs
  • Set 2: 8 x 5.51 lbs

Total: 88.18 lbs

31. Repeat

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

Total: 0 lbs

32. Ab complex

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

Total: 0 lbs

33. Double leg heel dips down for 2 up for 2

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs

Total: 0 lbs

34. Plank with car wash

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs

Total: 0 lbs

35. Side plank with roll under (each side)

  • Set 1: 5 x 0 lbs
  • Set 2: 5 x 0 lbs

Total: 0 lbs

36. Repeat

  • Set 1: 0 x 0 lbs

Total: 0 lbs