Back and Biceps

by osustanz

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Summary

  • event_availableDecember 3rd, 2014
  • schedule59 minutes
  • equalizer53 sets,  814 reps
  • fitness_centerNaN lbs

1. Crunches

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

Total: NaN lbs

2. Dumbbell Alternating Curl Wk 1&2

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 120 lbs
  • Set 4: 10 x 130 lbs
  • Set 5: 10 x 140 lbs
  • Set 6: 10 x 140 lbs
  • Set 7: 10 x 130 lbs
  • Set 8: 10 x 120 lbs
  • Set 9: 10 x 110 lbs
  • Set 10: 10 x 100 lbs

Total: 12200 lbs

3. Bench Dips Wk 3&4

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 50 lbs

Total: 3000 lbs

4. Straight Bar Tri Extension Wk 5&6

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 80 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 10 x 100 lbs
  • Set 6: 10 x 100 lbs
  • Set 7: 10 x 90 lbs
  • Set 8: 10 x 80 lbs
  • Set 9: 10 x 70 lbs
  • Set 10: 10 x 60 lbs

Total: 8120 lbs

5. Rope Rows

  • 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: 10 x 160 lbs
  • Set 6: 10 x 160 lbs
  • Set 7: 10 x 150 lbs
  • Set 8: 10 x 140 lbs
  • Set 9: 10 x 130 lbs
  • Set 10: 10 x 120 lbs

Total: 14240 lbs

6. Internal/External Shoulder Rotation

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

Total: 750 lbs

7. Push Ups Wk 1&2

  • Set 1: 60 x 50 lbs

Total: 3000 lbs

8. Single Arm Tricep

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 1650 lbs

9. Lateral Dumbbell Shoulder Raise

  • Set 1: 12 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 10 lbs
  • Set 4: 12 x 10 lbs

Total: 480 lbs

10. Shrugs

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs

Total: 4050 lbs

11. Kettle Bell Squat

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

Total: 1200 lbs