Englishexpand_more

Fit @ 500 Pull Aug 2023

by seanfromtaiwan

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Summary

  • event_availableSeptember 13th, 2024
  • schedule59 minutes
  • equalizer22 sets,  278 reps
  • fitness_center19460 lbs

1. Pull ups and lat pulldowns combined

  • Set 1: 7 x 175 lbs
  • Set 2: 7 x 175 lbs
  • Set 3: 6 x 175 lbs

Total: 3500 lbs

2. Barbell rows

  • Set 1: 13 x 20 lbs
  • Set 2: 11 x 40 lbs
  • Set 3: 12 x 40 lbs

Total: 1180 lbs

3. Reverse grip lat pulldown

  • Set 1: 9 x 115 lbs
  • Set 2: 7 x 130 lbs
  • Set 3: 8 x 110 lbs

Total: 2825 lbs

4. Dumbbell Rear Delt Row

  • Set 1: 18 x 55 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 40 lbs

Total: 2790 lbs

5. Narrow Grip Barbell Curl

  • Set 1: 12 x 50 lbs
  • Set 2: 9 x 65 lbs

Total: 1185 lbs

6. Barbell Shrugs

  • Set 1: 15 x 50 lbs
  • Set 2: 13 x 50 lbs
  • Set 3: 15 x 70 lbs

Total: 2450 lbs

7. hammer curls

  • Set 1: 22 x 30 lbs
  • Set 2: 18 x 40 lbs

Total: 1380 lbs

8. Kneeling Face pull

  • Set 1: 14 x 100 lbs
  • Set 2: 11 x 120 lbs
  • Set 3: 11 x 130 lbs

Total: 4150 lbs