Englishexpand_more

Week 10 day 1

by ryanrj

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Summary

  • event_availableApril 17th, 2023
  • schedule4 h
  • equalizer31 sets,  350 reps
  • fitness_centerNaN lbs

1. Incline db fly 4x12-16 tempo paused SS

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

Total: 1200 lbs

2. Machine press 4x8-12 (5 count neg)

  • Set 1: 12 x 110 lbs
  • Set 2: 11 x 110 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 6 x 110 lbs
  • Set 5: 5 x 90 lbs

Total: 4520 lbs

3. Machine fly 4x12-16 SS

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

Total: 4800 lbs

4. Flat db press 4x8-12

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 55 lbs

Total: 1760 lbs

5. Cable fly 4x15-20 SS

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs

Total: 1800 lbs

6. Pushups 4x amrap

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs
  • Set 4: 15 x undefined lbs

Total: NaN lbs

7. Straight bar cable ext 3x12-15

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 lbs

8. Overhead cable extension 3x12 hold

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs

Total: 1440 lbs