Friday Workout A3

nach papas13

Einstellungen

lbskgs

Zusammenfassung

October 27th, 2018
3 h
28 sets, 241 reps
25404.17 lbs

1. Sumo Deadlift Wave

Set 1: 12 x 132.28 lbs
Set 2: 10 x 220.46 lbs
Set 3: 8 x 242.51 lbs
Set 4: 6 x 264.55 lbs
Set 5: 4 x 286.6 lbs
Set 6: 2 x 308.65 lbs
Set 7: 1 x 308.65 lbs

Total: 9391.69 lbs

2. Single Leg RDL

Set 1: 10 x 26.46 lbs
Set 2: 10 x 26.46 lbs
Set 3: 10 x 26.46 lbs

Total: 793.66 lbs

3. Cable Lat Pulldowns

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

Total: 4500 lbs

4. Seated Uni Cable Lat Pulldown

Set 1: 8 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1200 lbs

5. Wide Grip Bar Rows

Set 1: 10 x 100 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 130 lbs

Total: 3500 lbs

6. Seated Cable Rows

Set 1: 10 x 140 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 140 lbs

Total: 4200 lbs

7. Seated Bicep Curl with Dumbbell

Set 1: 10 x 38.58 lbs
Set 2: 10 x 38.58 lbs
Set 3: 10 x 38.58 lbs

Total: 1157.43 lbs

8. Alternating Hammer Curl with Dumbbell

Set 1: 8 x 27.56 lbs
Set 2: 8 x 27.56 lbs
Set 3: 8 x 27.56 lbs

Total: 661.39 lbs

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