Jo 253

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

January 4th, 2023
60 minutes
40 sets, 372 reps
NaN lbs

1. 30 sec 3 pulse squat jump in and out / high knees / shadow boxing / lunge forwards and back

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

Total: 0 lbs

2. Side lying abduction/plank 30 secs

Set 1: 12 x NaN lbs

Total: NaN lbs

3. Dumbell one arm chest press

Set 1: 10 x 17.64 lbs
Set 2: 10 x 17.64 lbs
Set 3: 10 x 17.64 lbs

Total: 529.11 lbs

4. Dumbell hip thrust isohold 30-60 sec

Set 1: 1 x 22.05 lbs
Set 2: 1 x 22.05 lbs
Set 3: 1 x 22.05 lbs

Total: 66.14 lbs

5. TRX 3 way row

Set 1: 12 x NaN lbs
Set 2: 12 x NaN lbs
Set 3: 12 x NaN lbs

Total: NaN lbs

6. Dumbell squats half reps

Set 1: 12 x 17.64 lbs
Set 2: 12 x 17.64 lbs
Set 3: 12 x 17.64 lbs

Total: 634.93 lbs

7. Shoulder press

Set 1: 8 x 15.43 lbs
Set 2: 8 x 15.43 lbs
Set 3: 8 x 15.43 lbs

Total: 370.38 lbs

8. Dumbell deadlift

Set 1: 8 x 24.25 lbs
Set 2: 8 x 24.25 lbs
Set 3: 8 x 24.25 lbs

Total: 582.02 lbs

9. Side lying hip raise - 8 then 8 nose to knee

Set 1: 16 x NaN lbs
Set 2: 16 x NaN lbs
Set 3: 16 x NaN lbs

Total: NaN lbs

10. Tricep dips

Set 1: 12 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 12 x NaN lbs

Total: NaN lbs

11. Bicep curl dumbells alternating

Set 1: 16 x 15.43 lbs
Set 2: 16 x 15.43 lbs
Set 3: 16 x 15.43 lbs

Total: 740.75 lbs

12. Side plank with reach under

Set 1: 8 x NaN lbs
Set 2: 8 x NaN lbs
Set 3: 8 x NaN lbs

Total: NaN lbs

13. Crunch with plate extended - up twist/alternate

Set 1: 12 x 11.02 lbs
Set 2: 12 x 11.02 lbs
Set 3: 12 x 11.02 lbs

Total: 396.83 lbs

14. c curve decline with dumbells and twist (6 each side and 4 pulses at end)

Set 1: 4 x 3.31 lbs
Set 2: 4 x 3.31 lbs
Set 3: 4 x 3.31 lbs

Total: 39.68 lbs

15. 10 burpees

Set 1: 1 x NaN lbs

Total: NaN lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined