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HS HYPERTHROPHY PROGRAM 3 DAY 2

nach phillip-maciel

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Zusammenfassung

  • event_availableSeptember 20th, 2017
  • schedule1 h
  • equalizer34 sets,  311 reps
  • fitness_center10036.17 lbs

1. Foam roll back ext. Arm Series, Open the book

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs

2. Sun Salutation Sequence

  • Set 1: 4 x 15 lbs
  • Set 2: 4 x 15 lbs

Total: 120 lbs

3. HANGING PULL UPS SHRUGS

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs

4. PEC WALL STRETCH

  • Set 1: 1 x 66.14 lbs
  • Set 2: 1 x 66.14 lbs
  • Set 3: 1 x 66.14 lbs

Total: 198.42 lbs

5. 1/2 KNEELING CABLE FACE PULLS

  • Set 1: 10 x 99.21 lbs
  • Set 2: 10 x 99.21 lbs
  • Set 3: 10 x 99.21 lbs

Total: 2976.24 lbs

6. LATERAL SHOULDER RAISES

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 17.5 lbs
  • Set 3: 10 x 17.5 lbs

Total: 500 lbs

7. BIRDDOG W/ REVERSE FLY

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 15 x 12.5 lbs

Total: 562.5 lbs

8. INCH WORM

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs

Total: 1322.77 lbs

9. Inverted Row

  • Set 1: 6 x 99.21 lbs
  • Set 2: 6 x 99.21 lbs
  • Set 3: 6 x 99.21 lbs
  • Set 4: 6 x 99.21 lbs
  • Set 5: 6 x 99.21 lbs

Total: 2976.24 lbs

10. HI DB ROW deadlift position

  • Set 1: 10 x 16 lbs
  • Set 2: 10 x 16 lbs
  • Set 3: 10 x 16 lbs

Total: 480 lbs

11. SIDE LUNGES REACH

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs