Full body (upper/ push emphasis)

by ryanrj

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Summary

  • event_availableSeptember 24th, 2018
  • schedule2 h
  • equalizer52 sets,  493 reps
  • fitness_center49110 lbs

1. Face pull

  • Set 1: 20 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 15 x 60 lbs

Total: 5310 lbs

2. Bench press (slight decline) 5x3@225

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 5 x 135 lbs
  • Set 4: 3 x 185 lbs
  • Set 5: 2 x 205 lbs
  • Set 6: 3 x 225 lbs
  • Set 7: 3 x 225 lbs
  • Set 8: 3 x 225 lbs
  • Set 9: 3 x 225 lbs
  • Set 10: 3 x 225 lbs

Total: 5715 lbs

3. A. Db row

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 75 lbs

Total: 2380 lbs

4. B. Incline dumbell press

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 75 lbs

Total: 2380 lbs

5. Oh db press

  • Set 1: 8 x 60 lbs
  • Set 2: 11 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 1875 lbs

6. Leg press

  • Set 1: 12 x 250 lbs
  • Set 2: 12 x 310 lbs
  • Set 3: 12 x 310 lbs
  • Set 4: 12 x 310 lbs
  • Set 5: 12 x 310 lbs

Total: 17880 lbs

7. Ham curl

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 12 x 70 lbs

Total: 4980 lbs

8. EZ preacher curl

  • Set 1: 6 x 85 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 8 x 65 lbs
  • Set 4: 6 x 65 lbs

Total: 1940 lbs

9. Cable pressdown

  • Set 1: 15 x 80 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 12 x 100 lbs

Total: 4800 lbs

10. Cable concetration curl

  • Set 1: 10 x 40 lbs
  • Set 2: 11 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 20 lbs

Total: 1130 lbs

11. Hammer pump curl

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs

Total: 720 lbs