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ICF 5x5 A Novice Program

nach mosha

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Zusammenfassung

  • event_availableFebruary 17th, 2014
  • schedule1 h
  • equalizer26 sets,  167 reps
  • fitness_center6915 lbs

1. Squat

  • Set 1: 5 x 29.48 lbs
  • Set 2: 5 x 29.48 lbs
  • Set 3: 5 x 29.48 lbs
  • Set 4: 5 x 29.48 lbs
  • Set 5: 5 x 29.48 lbs

Total: 737.09 lbs

2. Bench Press

  • Set 1: 5 x 24.95 lbs
  • Set 2: 5 x 24.95 lbs
  • Set 3: 5 x 24.95 lbs
  • Set 4: 5 x 24.95 lbs
  • Set 5: 5 x 24.95 lbs

Total: 623.69 lbs

3. Barbell Bent Over Row

  • Set 1: 5 x 24.95 lbs
  • Set 2: 5 x 24.95 lbs
  • Set 3: 5 x 24.95 lbs
  • Set 4: 5 x 24.95 lbs
  • Set 5: 5 x 24.95 lbs

Total: 623.69 lbs

4. Barbell Shrugs

  • Set 1: 8 x 24.95 lbs
  • Set 2: 8 x 24.95 lbs
  • Set 3: 8 x 24.95 lbs

Total: 598.74 lbs

5. Tricep Extention

  • Set 1: 8 x 7.94 lbs
  • Set 2: 8 x 7.94 lbs
  • Set 3: 8 x 7.94 lbs

Total: 190.51 lbs

6. Barbell Curls

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs

Total: 272.16 lbs

7. Hyperextention

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs

Total: 90.72 lbs