Deutschexpand_more

Jo 357

nach kirstydemariveles

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Zusammenfassung

  • event_availableMay 23rd, 2024
  • schedule60 minutes
  • equalizer39 sets,  297 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 15.43 lbs

Total: 185.19 lbs

6. A press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

7. Press ups elevated

  • Set 1: 12 x NaN lbs

Total: NaN lbs

8. A press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

9. Squats

  • Set 1: 1 x 0 lbs

Total: 0 lbs

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

  • Set 1: 12 x 17.64 lbs

Total: 211.64 lbs

11. Rest and repeat with slightly wider stance

  • Set 1: 1 x 15.43 lbs

Total: 15.43 lbs

12. Rest and repeat wide stance

  • Set 1: 1 x 15.43 lbs

Total: 15.43 lbs

13. Back

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

  • Set 1: 14 x 15.43 lbs
  • Set 2: 14 x 15.43 lbs

Total: 432.11 lbs

15. Dumbell bent over row

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

16. Lunges

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. Static Lunges 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

18. Swap legs and repeat

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

Total: NaN lbs

19. Biceps

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

Total: 24.25 lbs

20. 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

21. Triceps

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

Total: NaN lbs

22. Tricep dips on floor

  • Set 1: 12 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. Shoulders

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

26. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

27. Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

28. Shoulder press 6 no legs / 6 legs

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

29. Abs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

30. 7 pulses x 4 / 10 x reverse curl and heel dip

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

Total: 0 lbs