nSuns Bench/CloseGrip Acces

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Einstellungen

lbskgs

Zusammenfassung

March 2nd, 2018
30 minutes
21 sets, 290 reps
2900 lbs

1. Shoulder press (dumbell)

Set 1: 12 x 20 lbs
Set 2: 11 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 860 lbs

2. Lateral Raise (Dumbell)

Set 1: 12 x 15 lbs
Set 2: 11 x 15 lbs
Set 3: 10 x 15 lbs

Total: 495 lbs

3. Hammer curls

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 12 x 15 lbs

Total: 720 lbs

4. Reverse grip one arm push down

Set 1: 12 x 10 lbs
Set 2: 12 x 7.5 lbs
Set 3: 12 x 7.5 lbs
Set 4: 10 x 7.5 lbs

Total: 375 lbs

5. Half Kneeling Anti Rotational Holds

Set 1: 30 x 7.5 lbs
Set 2: 30 x 7.5 lbs

Total: 450 lbs

6. Single Leg Hip Thrusts

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

7. Knee hug

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

Total: 0 lbs

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