531 w4 d1

by seanfromtaiwan

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Summary

  • event_availableJuly 14th, 2018
  • schedule47 minutes
  • equalizer22 sets,  200 reps
  • fitness_center10225 lbs

1. Military press

  • Set 1: 5 x 25 lbs
  • Set 2: 5 x 30 lbs
  • Set 3: 5 x 35 lbs
  • Set 4: 5 x 40 lbs
  • Set 5: 5 x 45 lbs
  • Set 6: 5 x 55 lbs

Total: 1150 lbs

2. Close grip bench press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 50 lbs
  • Set 3: 5 x 60 lbs
  • Set 4: 5 x 70 lbs

Total: 1125 lbs

3. hammer curls

  • Set 1: 20 x 10 lbs
  • Set 2: 20 x 17.5 lbs
  • Set 3: 20 x 25 lbs

Total: 1050 lbs

4. Seated dip

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 120 lbs

Total: 2700 lbs

5. Shrugs

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 100 lbs

Total: 2400 lbs

6. Row machine

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 85 lbs

Total: 1800 lbs