Deutschexpand_more

Smita 111

nach kirstydemariveles

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Zusammenfassung

  • event_availableMay 18th, 2021
  • schedule60 minutes
  • equalizer83 sets,  414 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. Barbell warm up

  • Set 1: 1 x 22.05 lbs

Total: 22.05 lbs

3. Squat complex

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

Total: 55.12 lbs

4. Barbell squats down 4 up for 4

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

5. Barbell squats 4 down halfway up down then up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

6. Barbell squats 4 down and hold then 2 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

7. Barbell squats 8 singles

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

Total: 440.92 lbs

8. Rest and repeat with slightly wider stance

  • Set 1: 12 x 27.56 lbs

Total: 330.69 lbs

9. Chest complex

  • Set 1: 1 x 27.56 lbs

Total: 27.56 lbs

10. Barbell chest press 4 down for 4 up for 4

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

11. Barbell chest press 4 3 down 1 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

12. Barbell chest press 4 down halfway down and up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

13. Barbell chest press 4 down one / hold up 2

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

14. Barbell chest press 8 singles

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

Total: 440.92 lbs

15. Rest then repeat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

16. Back complex

  • Set 1: 1 x 27.56 lbs

Total: 27.56 lbs

17. Barbell deadlifts 4 down for 4 up for 4 then 4 singles

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x NaN lbs

Total: NaN lbs

18. Barbell clean and press 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs
  • Set 3: 3 x NaN lbs

Total: NaN lbs

19. Barbell bent over row 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs

Total: 165.35 lbs

20. Barbell bent over triple row wide grip 3

  • Set 1: 3 x 27.56 lbs
  • Set 2: 3 x 27.56 lbs

Total: 165.35 lbs

21. Bar down rest and repeat x 2

  • Set 1: 1 x NaN lbs

Total: NaN lbs

22. Tricep complex

  • Set 1: 1 x NaN lbs

Total: NaN lbs

23. Tricep dips bench 12 pulses

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

Total: NaN lbs

24. Tricep skull crushers 12. 4 2/2 8 1/1

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

Total: 246.92 lbs

25. Repeat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

26. Bicep complex

  • Set 1: 1 x 16.53 lbs
  • Set 2: 1 x NaN lbs

Total: NaN lbs

27. Barbell bicep curl 8 singles

  • Set 1: 8 x 16.53 lbs
  • Set 2: 8 x 16.53 lbs

Total: 264.55 lbs

28. Barbell bicep curl 4 3 up 1 down

  • Set 1: 4 x 16.53 lbs
  • Set 2: 4 x 16.53 lbs

Total: 132.28 lbs

29. Barbell bicep curl 4 2 up 2 down

  • Set 1: 4 x 16.53 lbs
  • Set 2: 4 x 16.53 lbs

Total: 132.28 lbs

30. Barbell bicep curl 4 half way up pulse to top

  • Set 1: 4 x 16.53 lbs
  • Set 2: 4 x 16.53 lbs

Total: 132.28 lbs

31. Bicep row 6 and repeat

  • Set 1: 6 x 16.53 lbs
  • Set 2: 6 x 16.53 lbs

Total: 198.42 lbs

32. Lunge complex

  • Set 1: 1 x 27.56 lbs

Total: 27.56 lbs

33. 4 Barbell squats

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

34. Barbell lunges 8 singles

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

Total: 440.92 lbs

35. Barbell lunges 4 3 down 1 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

36. Barbell lunges 4 2 down 2 up

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

37. Barbell lunges 4 down half way up down to top

  • Set 1: 4 x 27.56 lbs
  • Set 2: 4 x 27.56 lbs

Total: 220.46 lbs

38. Barbell lunges 8 singles

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

Total: 440.92 lbs

39. 4 barbell squats - change legs and repeat

  • Set 1: 4 x 27.56 lbs

Total: 110.23 lbs

40. Shoulder complex

  • Set 1: 8 x 16.53 lbs

Total: 132.28 lbs

41. Barbell upright row up for 2 down for 2

  • Set 1: 6 x 22.05 lbs
  • Set 2: 6 x 22.05 lbs

Total: 264.55 lbs

42. Barbell shoulder press 4 no legs 4 legs

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs

Total: 352.74 lbs

43. Plate lat raise

  • Set 1: 12 x 5.51 lbs
  • Set 2: 12 x 5.51 lbs

Total: 132.28 lbs

44. Repeat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

45. Ab complex

  • Set 1: 1 x NaN lbs

Total: NaN lbs

46. Double leg heel dips 8

  • Set 1: 8 x 0 lbs

Total: 0 lbs

47. Crunches 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

48. Bicycle crunches 8

  • Set 1: 16 x NaN lbs

Total: NaN lbs

49. Repeat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

50. Cooldown and stretch

  • Set 1: 1 x NaN lbs

Total: NaN lbs