Englishexpand_more

[MBWR] Upper A

by temelki

Settings

List View

Summary

  • event_availableDecember 12th, 2016
  • schedule38 minutes
  • equalizer28 sets,  234 reps
  • fitness_center16925 lbs

1. Face Pulls

  • Set 1: 10 x 27 lbs

Total: 270 lbs

2. External Rotations (cables)

  • Set 1: 12 x 7.5 lbs

Total: 90 lbs

3. Cable Crossovers (from low)

  • Set 1: 10 x 13 lbs

Total: 130 lbs

4. Bench Press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 115 lbs
  • Set 3: 3 x 135 lbs
  • Set 4: 8 x 185 lbs
  • Set 5: 8 x 185 lbs
  • Set 6: 5 x 185 lbs

Total: 5090 lbs

5. Bentover Rows (barbell)

  • Set 1: 10 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 3 x 135 lbs
  • Set 4: 8 x 165 lbs
  • Set 5: 8 x 165 lbs
  • Set 6: 8 x 165 lbs

Total: 5290 lbs

6. Bench Press (incline dumbbell)

  • Set 1: 5 x 50 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 9 x 65 lbs
  • Set 4: 8 x 65 lbs

Total: 2005 lbs

7. Lat Pulldowns (reverse grip)

  • Set 1: 12 x 65 lbs
  • Set 2: 9 x 70 lbs
  • Set 3: 8 x 70 lbs

Total: 1970 lbs

8. Lateral Raises (cables)

  • Set 1: 12 x 10 lbs
  • Set 2: 11 x 10 lbs

Total: 230 lbs

9. Bicep Curls (cable)

  • Set 1: 10 x 37.5 lbs
  • Set 2: 10 x 37.5 lbs

Total: 750 lbs

10. Tricep Pushdowns

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 50 lbs

Total: 1100 lbs