On Call Workout

by osustanz

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Summary

  • event_availableMay 13th, 2013
  • schedule55 minutes
  • equalizer51 sets,  652 reps
  • fitness_centerNaN lbs

1. Side Raise Abs

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

Total: NaN lbs

2. Body Master Chest Press

  • Set 1: 12 x 200 lbs
  • Set 2: 10 x 215 lbs
  • Set 3: 8 x 230 lbs
  • Set 4: 6 x 245 lbs
  • Set 5: 12 x 230 lbs

Total: 10620 lbs

3. Dumbbell Bench Press Wk 3&4

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 70 lbs

Total: 2130 lbs

4. Standing Barbell Curl Wk 5&6

  • Set 1: 12 x 75 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 85 lbs

Total: 2500 lbs

5. Triple Dumbbell Curl Wk 1&2

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 6 x 35 lbs
  • Set 5: 12 x 30 lbs

Total: 1300 lbs

6. Lat Pulldown

  • Set 1: 12 x 140 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 8 x 170 lbs
  • Set 4: 6 x 180 lbs
  • Set 5: 12 x 170 lbs

Total: 7760 lbs

7. Tricep Rope -Inside

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

Total: 5480 lbs

8. Single Arm Tricep

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 60 lbs

Total: 1750 lbs

9. Dumbbell Flye Wk 1&2

  • Set 1: 20 x 190 lbs
  • Set 2: 20 x 190 lbs

Total: 7600 lbs

10. Upright Row

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

Total: 5960 lbs

11. 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

12. Rope Rows

  • Set 1: 12 x 150 lbs
  • Set 2: 10 x 150 lbs
  • Set 3: 10 x 150 lbs

Total: 4800 lbs

13. Lateral Dumbbell Shoulder Raise

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 25 lbs

Total: 630 lbs

14. Body Masters Shoulder Press

  • Set 1: 12 x 140 lbs
  • Set 2: 10 x 150 lbs
  • Set 3: 10 x 160 lbs

Total: 4780 lbs