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Englishexpand_more

CF Chest/Arms Phase 1

by objorgan

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Summary

  • event_availableAugust 25th, 2017
  • schedule1 h
  • equalizer60 sets,  786 reps
  • fitness_center82732.87 lbs

1. Barbell incline bench

  • Set 1: 13 x 137.79 lbs
  • Set 2: 11 x 143.3 lbs
  • Set 3: 9 x 148.81 lbs
  • Set 4: 7 x 154.32 lbs
  • Set 5: 5 x 154.32 lbs

Total: 6558.75 lbs

2. Incline dumbbell bench

  • Set 1: 11 x 71.65 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 12 x 66.14 lbs

Total: 3169.15 lbs

3. Cabel crossower low to high

  • Set 1: 16 x 30.86 lbs
  • Set 2: 15 x 30.86 lbs
  • Set 3: 15 x 30.86 lbs
  • Set 4: 10 x 19.84 lbs
  • Set 5: 10 x 15.43 lbs
  • Set 6: 10 x 11.02 lbs

Total: 1882.75 lbs

4. Barbell flat bench

  • Set 1: 13 x 137.79 lbs
  • Set 2: 11 x 143.3 lbs
  • Set 3: 9 x 148.81 lbs
  • Set 4: 7 x 154.32 lbs
  • Set 5: 5 x 159.84 lbs

Total: 6586.31 lbs

5. Cabel crossower high to low 15 over phase 1

  • Set 1: 16 x 50.71 lbs
  • Set 2: 16 x 50.71 lbs
  • Set 3: 16 x 50.71 lbs

Total: 2433.9 lbs

6. Pec fly machine

  • Set 1: 15 x 174.17 lbs
  • Set 2: 15 x 174.17 lbs
  • Set 3: 15 x 174.17 lbs
  • Set 4: 10 x 114.64 lbs
  • Set 5: 10 x 94.8 lbs
  • Set 6: 10 x 74.96 lbs

Total: 10681.4 lbs

7. Rope press down

  • Set 1: 12 x 141.1 lbs
  • Set 2: 10 x 141.1 lbs
  • Set 3: 13 x 125.66 lbs
  • Set 4: 16 x 110.23 lbs
  • Set 5: 16 x 110.23 lbs

Total: 8265.13 lbs

8. Overhead rope exrension

  • Set 1: 13 x 94.8 lbs
  • Set 2: 13 x 94.8 lbs
  • Set 3: 13 x 94.8 lbs
  • Set 4: 13 x 94.8 lbs

Total: 4929.54 lbs

9. Triceps 20 combo

  • Set 1: 20 x 125.66 lbs
  • Set 2: 20 x 125.66 lbs
  • Set 3: 20 x 125.66 lbs
  • Set 4: 20 x 125.66 lbs

Total: 10053.08 lbs

10. Push ups

  • Set 1: 20 x 198.42 lbs
  • Set 2: 16 x 198.42 lbs
  • Set 3: 16 x 198.42 lbs

Total: 10317.63 lbs

11. Seated row cabel curl

  • Set 1: 11 x 125.66 lbs
  • Set 2: 10 x 125.66 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 15 x 94.8 lbs
  • Set 5: 15 x 94.8 lbs

Total: 6805.67 lbs

12. E-z bar cabel reverce curls cabel

  • Set 1: 13 x 110.23 lbs
  • Set 2: 13 x 110.23 lbs
  • Set 3: 13 x 110.23 lbs
  • Set 4: 13 x 110.23 lbs

Total: 5732.02 lbs

13. Single arm hammer curl cabel phase 1

  • Set 1: 15 x 50.71 lbs
  • Set 2: 15 x 50.71 lbs
  • Set 3: 15 x 50.71 lbs
  • Set 4: 15 x 50.71 lbs

Total: 3042.38 lbs

14. High cabel consentration curl 24

  • Set 1: 12 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs

Total: 2275.17 lbs