Jo 170

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 11th, 2022
  • schedule2 h
  • equalizer43 sets,  362 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs arm walkouts/jacks/side to side touchdowns/squat jumps

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

Total: 0 lbs

3. 1. Chest press

  • Set 1: 8 x 19.84 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 12 x 19.84 lbs

Total: 595.25 lbs

4. 1B. Chest fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

5. 2. Dumbell single arm row on step

  • Set 1: 8 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 12 x 17.64 lbs

Total: 529.11 lbs

6. 2B. Band seated row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

  • Set 1: 8 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 12 x 22.05 lbs

Total: 661.39 lbs

8. 3B. Wall sit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

9. 4. Bicep curl

  • Set 1: 8 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 330.69 lbs

10. 4B. Bicep curl band

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. 5. Tricep skull crushers

  • Set 1: 8 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 12 x 15.43 lbs

Total: 462.97 lbs

12. 5B. Tricep dips

  • Set 1: 12 x NaN lbs

Total: NaN lbs

13. 6. Shoulder press

  • Set 1: 8 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 330.69 lbs

14. 6B. Mac raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. Bulgarian split squat with dumbells

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

16. Deadlift

  • Set 1: 12 x 24.25 lbs
  • Set 2: 12 x 24.25 lbs

Total: 582.02 lbs

17. Bodyweight single leg hip thrust

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

18. 7A. Alt V ups 30 secs

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

Total: NaN lbs

19. 7B. Crunches 6 2x2 then 6 pulses

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

20. 7C. 30 sec RKC plank

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

Total: NaN lbs

21. 7D. Side plank with reach under

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

Total: NaN lbs

22. 1 min burpees

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

Total: NaN lbs