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Englishexpand_more

Upper 3rm (ME)

by ryanrj

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Summary

  • event_availableJune 26th, 2017
  • schedule0 minutes
  • equalizer41 sets,  421 reps
  • fitness_center13140.57 lbs

1. Bench press (3-5 rpm)

  • Set 1: 10 x 61.23 lbs
  • Set 2: 8 x 83.91 lbs
  • Set 3: 5 x 92.99 lbs
  • Set 4: 3 x 102.06 lbs
  • Set 5: 3 x 92.99 lbs
  • Set 6: 5 x 83.91 lbs
  • Set 7: 8 x 70.31 lbs

Total: 3315.76 lbs

2. A. Incline db bench press (sum)

  • Set 1: 10 x 45.36 lbs
  • Set 2: 10 x 45.36 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 10 x 45.36 lbs
  • Set 5: 10 x 45.36 lbs

Total: 2267.96 lbs

3. B. Chest supported rows (sum)

  • Set 1: 10 x 45.36 lbs
  • Set 2: 10 x 45.36 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 10 x 45.36 lbs
  • Set 5: 10 x 45.36 lbs

Total: 2267.96 lbs

4. A. Rear delt fly

  • Set 1: 15 x 13.61 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 13.61 lbs

Total: 612.35 lbs

5. B. Banded face pull

  • Set 1: 15 x 18.14 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 18.14 lbs

Total: 816.47 lbs

6. Barbell curl strip set

  • Set 1: 12 x 29.48 lbs
  • Set 2: 10 x 24.95 lbs
  • Set 3: 10 x 20.41 lbs

Total: 807.39 lbs

7. Alt Dumbell curl strip set

  • Set 1: 10 x 31.75 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 18.14 lbs

Total: 725.75 lbs

8. Hammer curl strip set

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 18.14 lbs

Total: 680.39 lbs

9. Skull crusher strip set

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 18.14 lbs

Total: 680.39 lbs

10. OH pullover extension strip set

  • Set 1: 15 x 18.14 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 9.07 lbs
  • Set 4: 12 x 18.14 lbs
  • Set 5: 10 x 13.61 lbs
  • Set 6: 10 x 11.34 lbs

Total: 966.15 lbs