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Zusammenfassung

  • event_availableMarch 28th, 2016
  • schedule30 minutes
  • equalizer24 sets,  388 reps
  • fitness_center4920 lbs

1. Curl into Shoulder (sit)

  • Set 1: 14 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 8 x 15 lbs

Total: 510 lbs

2. Shoulder raise (side)

  • Set 1: 24 x 15 lbs
  • Set 2: 24 x 15 lbs
  • Set 3: 24 x 15 lbs

Total: 1080 lbs

3. Shoulder raise front

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

Total: 540 lbs

4. Hammer curls

  • Set 1: 18 x 20 lbs
  • Set 2: 16 x 20 lbs
  • Set 3: 14 x 20 lbs

Total: 960 lbs

5. Back fly (standing)

  • Set 1: 16 x 15 lbs
  • Set 2: 16 x 15 lbs
  • Set 3: 16 x 15 lbs

Total: 720 lbs

6. Dips

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs

7. Kick backs dumbebll

  • Set 1: 16 x 10 lbs
  • Set 2: 16 x 10 lbs
  • Set 3: 16 x 10 lbs

Total: 480 lbs

8. Reverse curl dumbell

  • Set 1: 16 x 15 lbs
  • Set 2: 14 x 15 lbs
  • Set 3: 12 x 15 lbs

Total: 630 lbs