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Deutschexpand_more

Jo 177

nach kirstydemariveles

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Zusammenfassung

  • event_availableFebruary 4th, 2022
  • schedule60 minutes
  • equalizer35 sets,  436 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs stepping burpees / tap forward and back / squat and heel raise / jacks

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

Total: 0 lbs

3. 1. Chest press

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs
  • Set 3: 12 x 4.54 lbs

Total: 163.29 lbs

4. 1B. Band chest press

  • Set 1: 16 x NaN lbs

Total: NaN lbs

5. 2. Dumbell double arm row

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs
  • Set 3: 12 x 3.18 lbs

Total: 114.31 lbs

6. 2B. Bent over fly

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

7. 3. Goblet squats half reps

  • Set 1: 12 x 3.63 lbs
  • Set 2: 12 x 3.63 lbs
  • Set 3: 12 x 3.63 lbs

Total: 130.63 lbs

8. 3B. Backward stepping lunges

  • Set 1: 16 x 2.27 lbs

Total: 36.29 lbs

9. 4. Bicep curl

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs
  • Set 3: 12 x 2.27 lbs

Total: 81.65 lbs

10. 5. Tricep skull crushers

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs
  • Set 3: 12 x 3.18 lbs

Total: 114.31 lbs

11. 6. Shoulder press

  • Set 1: 8 x 3.18 lbs
  • Set 2: 8 x 3.18 lbs

Total: 50.8 lbs

12. 6B. Upright row band

  • Set 1: 12 x NaN lbs

Total: NaN lbs

13. 7A. Glute bridge with band - 16 + 16 pulses

  • Set 1: 16 x NaN lbs

Total: NaN lbs

14. 7B. Dumbell deadlift

  • Set 1: 12 x 4.54 lbs

Total: 54.43 lbs

15. 7C. Fire hydrant with band

  • Set 1: 12 x NaN lbs

Total: NaN lbs

16. 7D. Band walk

  • Set 1: 20 x NaN lbs

Total: NaN lbs

17. 7E. Side lying leg lift

  • Set 1: 16 x NaN lbs

Total: NaN lbs

18. 8A. 12 slow sit ups 12 fast pulses

  • Set 1: 24 x NaN lbs

Total: NaN lbs

19. 8B. Alt v ups

  • Set 1: 20 x 0 lbs

Total: 0 lbs

20. 8C. RKC plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

21. 8D. Chop down L/C/R

  • Set 1: 20 x NaN lbs

Total: NaN lbs

22. Boxing - jabs/hooks/uppercuts/seated uppercuts

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs