Deutschexpand_more

Mel 18

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 15th, 2017
  • schedule1 h
  • equalizer41 sets,  428 reps
  • fitness_center2295.01 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Warm up bike 5 mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

3. Plank knees down hold for 6

  • Set 1: 10 x 0 lbs

Total: 0 lbs

4. Glute bridge hold for 6

  • Set 1: 10 x 0 lbs

Total: 0 lbs

5. 1A. Dumbell chest press 6 regular / 6 2/1/2

  • Set 1: 18 x 15.43 lbs
  • Set 2: 18 x 15.43 lbs
  • Set 3: 0 x 0 lbs

Total: 555.56 lbs

6. 1B. Goblet squats 6 singles / 6 2/2 / 6 3/1

  • Set 1: 18 x 15.43 lbs
  • Set 2: 18 x 15.43 lbs

Total: 555.56 lbs

7. 2A. TRX row

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

8. 2B. Bulgarian split squat with dumbells

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

9. 3A. One armed shoulder press

  • Set 1: 8 x 12.13 lbs
  • Set 2: 0 x 0 lbs

Total: 97 lbs

10. 3B. Front raise

  • Set 1: 10 x 5.51 lbs

Total: 55.12 lbs

11. 3C. Lateral raise

  • Set 1: 8 x 5.51 lbs

Total: 44.09 lbs

12. 5B. Tricep skull crushers

  • Set 1: 8 x 12.13 lbs
  • Set 2: 8 x 12.13 lbs

Total: 194.01 lbs

13. 5A. Band bicep curl

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

Total: 0 lbs

14. 6A. Leg/leg, press 2 legs away, alt heel dips

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs

Total: 0 lbs

15. 6B. Plank feet out 3 each side 30 sec

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

Total: 0 lbs

16. Glute circuit

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

Total: 0 lbs

17. Feet elevated frog pump

  • Set 1: 25 x 0 lbs
  • Set 2: 25 x 0 lbs

Total: 0 lbs

18. Knee banded squat jump

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs

Total: 0 lbs

19. Knee banded fire hydrant

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs

Total: 0 lbs

20. Knee banded single leg hip thrust

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

Total: 0 lbs

21. Band hip hinge abduction (2-3 sec pause)

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

Total: 0 lbs

22. Deep reverse lunge

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

23. Bottom half goblet squat pulses

  • Set 1: 20 x 15.43 lbs
  • Set 2: 20 x 15.43 lbs

Total: 617.29 lbs