Deutschexpand_more

Jonny 18

nach kirstydemariveles

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Zusammenfassung

  • event_availableFebruary 6th, 2016
  • schedule60 minutes
  • equalizer30 sets,  236 reps
  • fitness_center5079.45 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. 30 sec half jacks / 30 sec backward stepping lunges / 30 sec speed squats / 30 sec shadow boxing x 2

  • Set 1: 0 x 0 lbs

Total: 0 lbs

3. 1A. Chest press with 8 count pause at end

  • Set 1: 12 x 49.6 lbs
  • Set 2: 12 x 49.6 lbs
  • Set 3: 12 x 49.6 lbs

Total: 1785.74 lbs

4. Dumbell lunges static with 8 count pulse at bottom at end

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 0 x 0 lbs

Total: 308.65 lbs

5. 2A. Bent over row (dumbells facing each other)

  • Set 1: 10 x 19.84 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 0 x 0 lbs

Total: 396.83 lbs

6. 2B. Wall squats 45 sec

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs
  • Set 3: 0 x 0 lbs

Total: 0 lbs

7. 3A. Barbell hip thrust

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 33.07 lbs

Total: 992.08 lbs

8. 3B. Swiss ball hamstring curl

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

Total: 0 lbs

9. 4A. One armed shoulder press

  • Set 1: 10 x 15.43 lbs

Total: 154.32 lbs

10. 4c. Upright row

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

11. 4B. Front raise and lat raise - 10each

  • Set 1: 10 x 8.82 lbs

Total: 88.18 lbs

12. 5A. Tricep barbell lowers

  • Set 1: 6 x 27.56 lbs
  • Set 2: 6 x 27.56 lbs

Total: 330.69 lbs

13. 5B. Tricep barbell presses - narrow grip plus 12 skull crushers

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs

Total: 440.92 lbs

14. Bicep curls 8 reg 4 halfways

  • Set 1: 12 x 33.07 lbs

Total: 396.83 lbs

15. 6A. Swiss ball knee tuck

  • Set 1: 8 x 0 lbs

Total: 0 lbs

16. 6B. Swiss ball stir the pot

  • Set 1: 20 x 0 lbs

Total: 0 lbs

17. Side plank crunch

  • Set 1: 10 x 0 lbs

Total: 0 lbs

18. 7. Ball slams

  • Set 1: 0 x 0 lbs

Total: 0 lbs