Englishexpand_more

Friday Workout A3

by papas13

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Summary

  • event_availableSeptember 28th, 2018
  • schedule1 h
  • equalizer26 sets,  203 reps
  • fitness_center19077.17 lbs

1. Sumo Deadlift Wave

  • Set 1: 10 x 176.37 lbs
  • Set 2: 8 x 198.42 lbs
  • Set 3: 5 x 242.51 lbs
  • Set 4: 3 x 286.6 lbs

Total: 5423.37 lbs

2. Single Leg RDL

  • Set 1: 10 x 35.27 lbs
  • Set 2: 10 x 35.27 lbs

Total: 705.48 lbs

3. Cable Lat Pulldowns HRP

  • Set 1: 8 x 130 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 8 x 140 lbs
  • Set 4: 3 x 140 lbs
  • Set 5: 2 x 140 lbs

Total: 3980 lbs

4. Seated Uni Cable Lat Pulldown

  • Set 1: 10 x 40 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 88.18 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 8 x 110.23 lbs

Total: 2469.18 lbs

6. Seated Cable Rows

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

Total: 3800 lbs

7. Seated Bicep Curl with Dumbbell

  • Set 1: 8 x 33.07 lbs
  • Set 2: 8 x 33.07 lbs
  • Set 3: 8 x 38.58 lbs

Total: 837.76 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