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[PPL6D] Pull A

nach temelki

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Zusammenfassung

  • event_availableDecember 7th, 2019
  • schedule52 minutes
  • equalizer29 sets,  254 reps
  • fitness_center26437.5 lbs

1. Lat Pulldowns (straight arm)

  • Set 1: 12 x 42.5 lbs
  • Set 2: 11 x 42.5 lbs

Total: 977.5 lbs

2. Deadlifts

  • Set 1: 5 x 135 lbs
  • Set 2: 3 x 205 lbs
  • Set 3: 1 x 225 lbs
  • Set 4: 3 x 275 lbs
  • Set 5: 3 x 275 lbs
  • Set 6: 3 x 275 lbs
  • Set 7: 3 x 275 lbs
  • Set 8: 3 x 275 lbs
  • Set 9: 6 x 225 lbs

Total: 6990 lbs

3. Chin-ups (weighted)

  • Set 1: 8 x 200 lbs
  • Set 2: 8 x 200 lbs
  • Set 3: 8 x 200 lbs

Total: 4800 lbs

4. Bentover Rows (barbell rev grip)

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

5. Shrugs (machine)

  • Set 1: 12 x 185 lbs
  • Set 2: 12 x 185 lbs
  • Set 3: 11 x 185 lbs
  • Set 4: 10 x 185 lbs

Total: 8325 lbs

6. Reverse Flys (cables)

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

Total: 520 lbs

7. Bicep Curls (standing dumbbell)

  • Set 1: 15 x 15 lbs
  • Set 2: 13 x 15 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 10 x 17.5 lbs

Total: 775 lbs