Dynamic upper week 7

nach ryanrj

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Zusammenfassung

  • event_availableAugust 30th, 2018
  • schedule2 h
  • equalizer55 sets,  807 reps
  • fitness_center21069.37 lbs

1. Band pullaparts

  • Set 1: 20 x 15.88 lbs
  • Set 2: 20 x 15.88 lbs
  • Set 3: 20 x 15.88 lbs
  • Set 4: 20 x 15.88 lbs

Total: 1270.06 lbs

2. Plyo pushups

  • Set 1: 5 x 45.36 lbs
  • Set 2: 5 x 45.36 lbs
  • Set 3: 5 x 45.36 lbs
  • Set 4: 5 x 45.36 lbs
  • Set 5: 5 x 45.36 lbs
  • Set 6: 5 x 45.36 lbs

Total: 1360.78 lbs

3. A. Weighted chinups 212+

  • Set 1: 5 x 4.54 lbs
  • Set 2: 5 x 4.54 lbs
  • Set 3: 5 x 4.54 lbs
  • Set 4: 5 x 4.54 lbs
  • Set 5: 5 x 4.54 lbs

Total: 113.4 lbs

4. B. Lat pulldowns

  • Set 1: 20 x 45.36 lbs
  • Set 2: 20 x 45.36 lbs
  • Set 3: 20 x 40.82 lbs
  • Set 4: 20 x 36.29 lbs
  • Set 5: 20 x 36.29 lbs

Total: 4082.33 lbs

5. A. Thumb up front raise

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs

Total: 136.08 lbs

6. B. Lateral raise

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs

Total: 136.08 lbs

7. C. Arnold press

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs

Total: 136.08 lbs

8. A. Db chest fly

  • Set 1: 20 x 11.34 lbs
  • Set 2: 20 x 13.61 lbs
  • Set 3: 20 x 15.88 lbs

Total: 816.47 lbs

9. B. Rear delt raise

  • Set 1: 20 x 4.54 lbs
  • Set 2: 20 x 4.54 lbs
  • Set 3: 20 x 4.54 lbs

Total: 272.16 lbs

10. * pushup challenge (4 min)

  • Set 1: 62 x 45.36 lbs

Total: 2812.27 lbs

11. A. Cable curls

  • Set 1: 20 x 27.22 lbs
  • Set 2: 20 x 31.75 lbs
  • Set 3: 15 x 36.29 lbs
  • Set 4: 10 x 40.82 lbs
  • Set 5: 10 x 36.29 lbs
  • Set 6: 10 x 31.75 lbs
  • Set 7: 10 x 27.22 lbs
  • Set 8: 20 x 22.68 lbs

Total: 3538.02 lbs

12. B. Cable pressdown

  • Set 1: 20 x 45.36 lbs
  • Set 2: 20 x 49.9 lbs
  • Set 3: 15 x 54.43 lbs
  • Set 4: 10 x 58.97 lbs
  • Set 5: 10 x 54.43 lbs
  • Set 6: 10 x 45.36 lbs
  • Set 7: 10 x 40.82 lbs
  • Set 8: 20 x 36.29 lbs

Total: 5443.11 lbs

13. Cable chest fly

  • Set 1: 30 x 13.61 lbs
  • Set 2: 20 x 13.61 lbs
  • Set 3: 20 x 13.61 lbs

Total: 952.54 lbs