Englishexpand_more

BMOC day 1

by seanfromtaiwan

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Summary

  • event_availableSeptember 17th, 2013
  • schedule1 h
  • equalizer29 sets,  397 reps
  • fitness_center30358.18 lbs

1. Incline bench

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 21 x 20 lbs

Total: 1770 lbs

2. Inc. flye

  • Set 1: 15 x 50 lbs
  • Set 2: 11 x 80 lbs
  • Set 3: 9 x 100 lbs
  • Set 4: 10 x 50 lbs

Total: 3030 lbs

3. Dumbbell press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 13 x 90 lbs
  • Set 4: 7 x 110 lbs

Total: 3440 lbs

4. Super a - Dips

  • Set 1: 15 x 165.35 lbs
  • Set 2: 13 x 165.35 lbs
  • Set 3: 15 x 165.35 lbs

Total: 7109.91 lbs

5. Super a - Downward Dog Push-ups

  • Set 1: 15 x 165.35 lbs
  • Set 2: 15 x 165.35 lbs
  • Set 3: 15 x 165.35 lbs

Total: 7440.6 lbs

6. Rope Extensions

  • Set 1: 15 x 38.58 lbs
  • Set 2: 15 x 46.3 lbs
  • Set 3: 8 x 61.73 lbs

Total: 1767.01 lbs

7. Super b - Skullcrushers

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 6 x 70 lbs

Total: 1620 lbs

8. Super b - Close grip bench

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 4 x 70 lbs

Total: 1480 lbs

9. Ball crunch!

  • Set 1: 25 x 55.12 lbs

Total: 1377.89 lbs

10. Reverse Crunch

  • Set 1: 20 x 66.14 lbs

Total: 1322.77 lbs