AA Friday

by osustanz

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Summary

  • event_availableAugust 11th, 2017
  • schedule41 minutes
  • equalizer70 sets,  750 reps
  • fitness_center92260 lbs

1. M5 Bench Row

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 130 lbs
  • Set 3: 10 x 140 lbs
  • Set 4: 10 x 150 lbs
  • Set 5: 12 x 150 lbs
  • Set 6: 10 x 140 lbs
  • Set 7: 10 x 130 lbs
  • Set 8: 10 x 120 lbs

Total: 11340 lbs

2. M5 Lat Pulldown

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 130 lbs
  • Set 4: 10 x 130 lbs
  • Set 5: 10 x 140 lbs
  • Set 6: 10 x 130 lbs
  • Set 7: 10 x 120 lbs
  • Set 8: 10 x 110 lbs

Total: 10120 lbs

3. Precor Narrow Cable Row Sitting

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs

Total: 3520 lbs

4. Pull Ups

  • Set 1: 12 x 170 lbs
  • Set 2: 10 x 170 lbs
  • Set 3: 10 x 170 lbs

Total: 5440 lbs

5. M5 Seated Row

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs

Total: 3520 lbs

6. M5 Floor Row

  • Set 1: 12 x 210 lbs
  • Set 2: 10 x 210 lbs
  • Set 3: 10 x 210 lbs
  • Set 4: 10 x 210 lbs
  • Set 5: 10 x 210 lbs
  • Set 6: 10 x 210 lbs
  • Set 7: 10 x 210 lbs
  • Set 8: 10 x 210 lbs
  • Set 9: 10 x 210 lbs
  • Set 10: 10 x 210 lbs
  • Set 11: 10 x 210 lbs
  • Set 12: 10 x 210 lbs

Total: 25620 lbs

7. Precor Straight Arm Pushdown

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 3840 lbs

8. Extra Rope Rows

  • Set 1: 12 x 160 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 10 x 160 lbs

Total: 5120 lbs

9. Dumbbell Chest - Off Day

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1500 lbs

10. Curls - Off Day

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 10 x 95 lbs

Total: 2850 lbs

11. Precor Upright Row - Off Day

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs

Total: 3300 lbs

12. Plyo Squat Jump

  • Set 1: 10 x 170 lbs
  • Set 2: 10 x 170 lbs
  • Set 3: 10 x 170 lbs

Total: 5100 lbs

13. Internal/External Shoulder Rotation

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 900 lbs

14. Push Ups

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 3000 lbs

15. Chin Ups

  • Set 1: 12 x 170 lbs
  • Set 2: 10 x 170 lbs
  • Set 3: 10 x 170 lbs

Total: 5440 lbs

16. Dumbbell Shoulder Press

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1200 lbs

17. Back Extension

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs