Deutschexpand_more

Upper recovery

nach ryanrj

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Zusammenfassung

  • event_availableDecember 6th, 2019
  • schedule1 h
  • equalizer39 sets,  425 reps
  • fitness_center4989.52 lbs

1. Plate halos 3x10

  • Set 1: 10 x 20.41 lbs
  • Set 2: 10 x 20.41 lbs
  • Set 3: 10 x 20.41 lbs

Total: 612.35 lbs

2. Rolling planks 3x10

  • 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

3. Db scarecrows 3x10

  • Set 1: 10 x 6.8 lbs
  • Set 2: 10 x 6.8 lbs
  • Set 3: 10 x 6.8 lbs

Total: 204.12 lbs

4. Medball side throws 5x3

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

Total: 68.04 lbs

5. A pullups 4x10

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs

Total: 181.44 lbs

6. B Db bench 4x10

  • Set 1: 10 x 24.95 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 10 x 27.22 lbs

Total: 1065.94 lbs

7. A. Inverted rows 4x10

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs

Total: 181.44 lbs

8. B. Close grip pushups 4x10

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs

Total: 181.44 lbs

9. Down the rack dumbell rows 2x8 (5 drops)

  • Set 1: 16 x 24.95 lbs
  • Set 2: 16 x 22.68 lbs
  • Set 3: 16 x 20.41 lbs
  • Set 4: 16 x 18.14 lbs
  • Set 5: 16 x 15.88 lbs

Total: 1632.93 lbs

10. Bench dips 4x20

  • Set 1: 20 x 9.07 lbs
  • Set 2: 20 x 9.07 lbs
  • Set 3: 20 x 9.07 lbs
  • Set 4: 20 x 9.07 lbs

Total: 725.75 lbs