Deutschexpand_more

COVID [4.0] Day 1: Upper Body

nach temelki

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Zusammenfassung

  • event_availableJune 15th, 2021
  • schedule48 h
  • equalizer30 sets,  322 reps
  • fitness_center20115 lbs

1. Pull-ups

  • Set 1: 8 x 180 lbs
  • Set 2: 7 x 180 lbs
  • Set 3: 7 x 180 lbs
  • Set 4: 6 x 180 lbs

Total: 5040 lbs

2. Push-ups (feet elevated)

  • Set 1: 15 x 130 lbs
  • Set 2: 12 x 130 lbs
  • Set 3: 12 x 130 lbs
  • Set 4: 10 x 130 lbs

Total: 6370 lbs

3. Seated Rows (band)

  • Set 1: 15 x 60 lbs
  • Set 2: 13 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 10 x 60 lbs

Total: 3000 lbs

4. Band Crossovers (from low)

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs

Total: 1880 lbs

5. Shoulder Press (kettlebells)

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 6 x 35 lbs

Total: 1190 lbs

6. Front Raises (kettlebells)

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 600 lbs

7. Alternating Hammer Curl (kettlebell)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 555 lbs

8. Tricep Pushdowns (band)

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1480 lbs