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Englishexpand_more

DefCon 1 - Pull

by megavoid

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Summary

  • event_availableMay 23rd, 2016
  • schedule1 h
  • equalizer30 sets,  364 reps
  • fitness_center20725.66 lbs

1. Pull Up

  • Set 1: 12 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 6 x 0 lbs

Total: 0 lbs

2. Machine Row

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 121.25 lbs

Total: 5026.54 lbs

3. Lat Pull to Chest

  • Set 1: 10 x 134.48 lbs
  • Set 2: 10 x 134.48 lbs
  • Set 3: 10 x 134.48 lbs

Total: 4034.46 lbs

4. Lat Pull to Neck

  • Set 1: 15 x 94.8 lbs
  • Set 2: 15 x 94.8 lbs

Total: 2843.96 lbs

5. Dumbbell Row

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 44.09 lbs
  • Set 3: 13 x 44.09 lbs
  • Set 4: 11 x 44.09 lbs

Total: 2380.99 lbs

6. Facepulls / Shrugs

  • Set 1: 15 x 50.71 lbs
  • Set 2: 20 x 27.56 lbs
  • Set 3: 15 x 50.71 lbs
  • Set 4: 20 x 27.56 lbs
  • Set 5: 15 x 50.71 lbs
  • Set 6: 20 x 27.56 lbs

Total: 3935.25 lbs

7. Cable Curl

  • Set 1: 10 x 35.27 lbs
  • Set 2: 10 x 35.27 lbs
  • Set 3: 10 x 35.27 lbs
  • Set 4: 9 x 35.27 lbs

Total: 1375.68 lbs

8. SZ Curls

  • Set 1: 8 x 35.27 lbs
  • Set 2: 8 x 35.27 lbs
  • Set 3: 8 x 35.27 lbs
  • Set 4: 8 x 35.27 lbs

Total: 1128.77 lbs