Englishexpand_more

[MBWR] Upper A

by temelki

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Summary

  • event_availableNovember 28th, 2016
  • schedule36 minutes
  • equalizer28 sets,  244 reps
  • fitness_center16395 lbs

1. Face Pulls

  • Set 1: 15 x 27 lbs

Total: 405 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
  • Set 2: 10 x 13 lbs

Total: 260 lbs

4. Bench Press (incline barbell)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 115 lbs
  • Set 3: 3 x 135 lbs
  • Set 4: 8 x 170 lbs
  • Set 5: 6 x 170 lbs
  • Set 6: 5 x 170 lbs

Total: 4435 lbs

5. Bentover Rows (barbell)

  • Set 1: 10 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 3 x 115 lbs
  • Set 4: 8 x 160 lbs
  • Set 5: 8 x 160 lbs
  • Set 6: 7 x 160 lbs

Total: 4950 lbs

6. Hammer Strength Chest Press

  • Set 1: 11 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1550 lbs

7. Lat Pulldowns (reverse grip)

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 9 x 65 lbs

Total: 1885 lbs

8. Lateral Raises (cables)

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

Total: 220 lbs

9. Tricep Pushdowns

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

Total: 1100 lbs

10. Bicep Curls (ez bar)

  • Set 1: 12 x 75 lbs
  • Set 2: 8 x 75 lbs

Total: 1500 lbs