Englishexpand_more

Friday Workout A3

by papas13

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Summary

  • event_availableOctober 20th, 2018
  • schedule50 minutes
  • equalizer26 sets,  221 reps
  • fitness_center21926.22 lbs

1. Sumo Deadlift Wave

  • Set 1: 10 x 176.37 lbs
  • Set 2: 8 x 242.51 lbs
  • Set 3: 6 x 264.55 lbs
  • Set 4: 3 x 286.6 lbs
  • Set 5: 2 x 308.65 lbs

Total: 6768.19 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 HRP

  • 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. Bent Over Machine Row

  • Set 1: 8 x 110.23 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 8 x 110.23 lbs

Total: 2645.55 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