Deutschexpand_more

Jo 157

nach kirstydemariveles

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Zusammenfassung

  • event_availableNovember 23rd, 2021
  • schedule1 h
  • equalizer38 sets,  314 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 0 lbs
  • Set 2: 1 x 0 lbs

Total: 0 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 17.64 lbs

Total: 211.64 lbs

6. A press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

7. Press ups elevated

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. A press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

9. Press ups elevated

  • Set 1: 1 x NaN lbs

Total: NaN lbs

10. Squats

  • Set 1: 1 x NaN lbs

Total: NaN lbs

11. Narrow 4 3/1 4 2/2 8 1/1

  • Set 1: 12 x 17.64 lbs

Total: 211.64 lbs

12. Rest and repeat with slightly wider stance

  • Set 1: 12 x 17.64 lbs

Total: 211.64 lbs

13. Rest and repeat wide stance

  • Set 1: 12 x 17.64 lbs

Total: 211.64 lbs

14. Back

  • Set 1: 1 x NaN lbs

Total: NaN lbs

15. Dumbell deadlift 2/2 x 4/ 1/1 x 8

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

16. Dumbell bent over row 8 singles / 4 triples

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

Total: 370.38 lbs

17. Lunges

  • Set 1: 1 x NaN lbs

Total: NaN lbs

18. Static Lunges 4 3/1 4 2/2 8 1/1 4 3 pulse

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

Total: 388.01 lbs

19. Swap legs and repeat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Biceps

  • Set 1: 1 x 0 lbs

Total: 0 lbs

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

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

Total: 388.01 lbs

22. Triceps

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

  • Set 1: 16 x 12.13 lbs

Total: 194.01 lbs

24. Tricep dips on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

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

  • Set 1: 16 x 12.13 lbs

Total: 194.01 lbs

26. Shoulders

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

28. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

29. Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

30. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

31. Abs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

32. 7 pulses x 4 / 6 x reverse curl and heel dip

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

Total: NaN lbs