531 w1 d1

by seanfromtaiwan

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Summary

  • event_availableJanuary 15th, 2019
  • schedule58 minutes
  • equalizer24 sets,  230 reps
  • fitness_center18100 lbs

1. Military press

  • Set 1: 5 x 25 lbs
  • Set 2: 5 x 35 lbs
  • Set 3: 5 x 35 lbs
  • Set 4: 5 x 55 lbs
  • Set 5: 5 x 65 lbs
  • Set 6: 10 x 70 lbs

Total: 1775 lbs

2. Close grip bench press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 5 x 55 lbs
  • Set 4: 10 x 65 lbs
  • Set 5: 10 x 75 lbs
  • Set 6: 10 x 85 lbs

Total: 2975 lbs

3. hammer curls

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 30 lbs

Total: 1600 lbs

4. Seated dip

  • Set 1: 10 x 140 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 10 x 180 lbs

Total: 4800 lbs

5. Shrugs

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 140 lbs
  • Set 3: 10 x 160 lbs

Total: 4100 lbs

6. Row machine

  • Set 1: 10 x 75 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 120 lbs

Total: 2850 lbs