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nach ryan-stroup

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Zusammenfassung

  • event_availableDecember 7th, 2017
  • schedule56 minutes
  • equalizer28 sets,  286 reps
  • fitness_center16000 lbs

1. Seated Cable Rows

  • Set 1: 10 x 75 lbs
  • Set 2: 10 x 85 lbs
  • Set 3: 10 x 105 lbs

Total: 2650 lbs

2. Wide Grip Lat Pull Down

  • Set 1: 10 x 75 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 100 lbs

Total: 2650 lbs

3. Lat pull over

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

Total: 1700 lbs

4. Bent over row

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 80 lbs

Total: 2220 lbs

5. Lateral Dumbbell Raises

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1380 lbs

6. Front Raises

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1400 lbs

7. Upright row

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 70 lbs

Total: 1800 lbs

8. Close Grip EZ Curl with Barbell

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs

Total: 1000 lbs

9. Seated bicep curl

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 1000 lbs

10. GHD situps

  • Set 1: 12 x 0 lbs
  • Set 2: 10 x 20 lbs

Total: 200 lbs