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by ryanrj

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Summary

  • event_availableNovember 14th, 2023
  • schedule3 h
  • equalizer29 sets,  350 reps
  • fitness_center29317 lbs

1. Assisted pullups (wide)

  • Set 1: 15 x 20 lbs
  • Set 2: 10 x 16 lbs
  • Set 3: 9 x 16 lbs
  • Set 4: 8 x 16 lbs

Total: 732 lbs

2. Machine pulldown (nuetral)

  • Set 1: 15 x 70 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 10 x 150 lbs
  • Set 4: 8 x 210 lbs
  • Set 5: 10 x 210 lbs

Total: 7650 lbs

3. Smith row to chest

  • Set 1: 15 x 95 lbs
  • Set 2: 8 x 145 lbs
  • Set 3: 8 x 145 lbs
  • Set 4: 8 x 145 lbs
  • Set 5: 8 x 145 lbs
  • Set 6: 10 x 95 lbs

Total: 7015 lbs

4. Nuetral cable row

  • Set 1: 15 x 80 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 6 x 120 lbs
  • Set 4: 20 x 80 lbs
  • Set 5: 10 x 100 lbs

Total: 5520 lbs

5. Cable rope pullovers/ chest pull

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 80 lbs

Total: 3900 lbs

6. Cable curl variations

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs
  • Set 5: 15 x 60 lbs

Total: 4500 lbs