Englishexpand_more

Trainingsplan

by mo14

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Summary

  • event_availableOctober 6th, 2015
  • schedule1 h
  • equalizer33 sets,  542 reps
  • fitness_center36073.14 lbs

1. Bench

  • Set 1: 20 x 77.16 lbs
  • Set 2: 20 x 77.16 lbs
  • Set 3: 22 x 77.16 lbs

Total: 4784.03 lbs

2. Barbell row

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 20 x 88.18 lbs

Total: 5291.09 lbs

3. Deadlift

  • Set 1: 20 x 132.28 lbs
  • Set 2: 20 x 132.28 lbs
  • Set 3: 20 x 132.28 lbs

Total: 7936.64 lbs

4. Squat

  • Set 1: 20 x 110.23 lbs
  • Set 2: 20 x 110.23 lbs
  • Set 3: 15 x 110.23 lbs

Total: 6062.71 lbs

5. 90 degree rotation

  • Set 1: 15 x 13.23 lbs
  • Set 2: 15 x 15.43 lbs
  • Set 3: 15 x 15.43 lbs

Total: 661.39 lbs

6. Pull up

  • Set 1: 7 x 165.35 lbs
  • Set 2: 7 x 165.35 lbs
  • Set 3: 3 x 165.35 lbs

Total: 2810.89 lbs

7. Bicep curl

  • Set 1: 20 x 17.64 lbs
  • Set 2: 20 x 17.64 lbs
  • Set 3: 20 x 17.64 lbs

Total: 1058.22 lbs

8. Dips

  • Set 1: 10 x 165.35 lbs
  • Set 2: 10 x 165.35 lbs
  • Set 3: 8 x 165.35 lbs

Total: 4629.71 lbs

9. Triceps rope

  • Set 1: 20 x 38.58 lbs
  • Set 2: 20 x 38.58 lbs
  • Set 3: 25 x 38.58 lbs

Total: 2507.76 lbs

10. Front raise

  • Set 1: 10 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 10 x 11.02 lbs

Total: 330.69 lbs

11. Sit ups

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs