531 w3 d1

by seanfromtaiwan

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Summary

  • event_availableJuly 7th, 2018
  • schedule1 h
  • equalizer23 sets,  203 reps
  • fitness_center18775 lbs

1. Military press

  • Set 1: 5 x 40 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 5 x 55 lbs
  • Set 4: 5 x 70 lbs
  • Set 5: 3 x 80 lbs
  • Set 6: 4 x 90 lbs

Total: 1650 lbs

2. Close grip bench press

  • Set 1: 6 x 45 lbs
  • Set 2: 5 x 60 lbs
  • Set 3: 5 x 75 lbs
  • Set 4: 5 x 90 lbs
  • Set 5: 5 x 100 lbs

Total: 1895 lbs

3. hammer curls

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 45 lbs

Total: 2300 lbs

4. Seated dip

  • Set 1: 10 x 150 lbs
  • Set 2: 10 x 170 lbs
  • Set 3: 10 x 200 lbs

Total: 5200 lbs

5. Shrugs

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 140 lbs
  • Set 3: 10 x 168 lbs

Total: 4280 lbs

6. Row machine

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 10 x 130 lbs

Total: 3450 lbs