Jonny 12 (B) - week 4

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

January 13th, 2016
1 h
34 sets, 310 reps
3531.81 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. Speed ladder and Yoga plex

Set 1: 12 x 0 lbs

Total: 0 lbs

3. Bird dog then glute bridge

Set 1: 10 x 0 lbs

Total: 0 lbs

4. 1A. Romanian deadlift

Set 1: 12 x 49.6 lbs
Set 2: 10 x 49.6 lbs
Set 3: 8 x 49.6 lbs

Total: 1488.12 lbs

5. 1B. Box crossover push up

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

6. 2A. Bulgarian split squat

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

Total: 330.69 lbs

7. 2B. One arm overhead dumbell press

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

Total: 462.97 lbs

8. 3A. One legged hip thrusts

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

9. 3B. Chest press with dumbells

Set 1: 12 x 20.94 lbs
Set 2: 10 x 20.94 lbs
Set 3: 8 x 20.94 lbs

Total: 628.32 lbs

10. 4a Side plank to dumbell lateral raise

Set 1: 8 x 8.82 lbs
Set 2: 6 x 8.82 lbs
Set 3: 4 x 8.82 lbs

Total: 158.73 lbs

11. 4b Triceps dumbell skull crusher

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

Total: 462.97 lbs

12. 5a Stability ball leg curl

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

13. 5B. Stability ball stir the pot

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

14. Ball slams

Set 1: 0 x 0 lbs

Total: 0 lbs

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