Phase 1 Chest and Back 1

by oscar-o-d

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Summary

  • event_availableNovember 5th, 2017
  • schedule1 h
  • equalizer48 sets,  751 reps
  • fitness_center64957 lbs

1. Chest warm up

  • Set 1: 40 x 41.89 lbs
  • Set 2: 60 x 94.8 lbs
  • Set 3: 40 x 47.4 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 40 x 47.4 lbs
  • Set 6: 60 x 8.82 lbs

Total: 12213.61 lbs

2. BB Bench Press

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 132.28 lbs
  • Set 3: 15 x 143.3 lbs
  • Set 4: 8 x 194.01 lbs
  • Set 5: 10 x 132.28 lbs
  • Set 6: 8 x 205.03 lbs
  • Set 7: 8 x 132.28 lbs
  • Set 8: 8 x 205.03 lbs
  • Set 9: 8 x 132.28 lbs
  • Set 10: 8 x 205.03 lbs
  • Set 11: 8 x 132.28 lbs
  • Set 12: 8 x 205.03 lbs
  • Set 13: 8 x 132.28 lbs
  • Set 14: 7 x 205.03 lbs
  • Set 15: 8 x 132.28 lbs

Total: 22720.84 lbs

3. BB B/O Row

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 132.28 lbs
  • Set 3: 15 x 143.3 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 8 x 187.39 lbs
  • Set 6: 8 x 187.39 lbs
  • Set 7: 8 x 187.39 lbs
  • Set 8: 8 x 187.39 lbs
  • Set 9: 8 x 187.39 lbs

Total: 15465.43 lbs

4. IB Cable Flies

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs
  • Set 4: 10 x 27.56 lbs
  • Set 5: 10 x 27.56 lbs

Total: 1212.54 lbs

5. Low Row

  • Set 1: 10 x 109.13 lbs
  • Set 2: 10 x 109.13 lbs
  • Set 3: 10 x 109.13 lbs
  • Set 4: 10 x 114.64 lbs
  • Set 5: 10 x 114.64 lbs

Total: 5566.67 lbs

6. IB DB Neutral press

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2010.62 lbs

7. Lat PD (45)

  • Set 1: 12 x 114.64 lbs
  • Set 2: 12 x 114.64 lbs
  • Set 3: 12 x 125.66 lbs
  • Set 4: 12 x 125.66 lbs

Total: 5767.29 lbs