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Upper pump at home

by ryanrj

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Summary

  • event_availableDecember 25th, 2020
  • schedule40 minutes
  • equalizer36 sets,  457 reps
  • fitness_center16265 lbs

1. Circuit - deadlift, RDL , row, curl, press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 5 x 45 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 5 x 45 lbs
  • Set 6: 5 x 45 lbs

Total: 1350 lbs

2. DB shoulder press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 5 x 45 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 5 x 45 lbs

Total: 1125 lbs

3. 4way shoulders front/side/rear/ clean and press

  • Set 1: 32 x 25 lbs
  • Set 2: 32 x 25 lbs
  • Set 3: 32 x 25 lbs

Total: 2400 lbs

4. Db floor press iso hold

  • Set 1: 20 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 10 x 45 lbs
  • Set 6: 10 x 45 lbs
  • Set 7: 10 x 45 lbs

Total: 3915 lbs

5. Db skull crusher

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 10 x 25 lbs

Total: 1350 lbs

6. A db curls

  • Set 1: 20 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 10 x 25 lbs

Total: 1625 lbs

7. Band pressdown

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs
  • Set 5: 20 x 45 lbs

Total: 4500 lbs