Deutschexpand_more

Upper body / BJJ

nach ryanrj

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Zusammenfassung

  • event_availableApril 12th, 2018
  • schedule1 h
  • equalizer34 sets,  416 reps
  • fitness_center22790 lbs

1. Seated face pull

  • Set 1: 20 x 80 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 10 x 110 lbs
  • Set 5: 10 x 80 lbs

Total: 6050 lbs

2. A. Dumbell floor press (bridge)

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 90 lbs
  • Set 4: 10 x 75 lbs

Total: 3120 lbs

3. B. Chest supported row

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2880 lbs

4. A. Rear delt fly

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 10 x 10 lbs

Total: 500 lbs

5. B. Lateral raise

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 600 lbs

6. C. Front raise

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 10 x 10 lbs

Total: 500 lbs

7. A. Alt db curl

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 35 lbs

Total: 1540 lbs

8. B. Pressdowns various grips

  • Set 1: 15 x 80 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 5800 lbs

9. Empty barbell curls

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs

Total: 1800 lbs