Push (Chest Tri Shoulder)

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  • event_availableApril 8th, 2016
  • schedule1 h
  • equalizer58 sets,  791 reps
  • fitness_center18325 lbs

1. Skull crusher barbell

  • Set 1: 14 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1440 lbs

2. Tri Over head

  • Set 1: 14 x 25 lbs
  • Set 2: 14 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 950 lbs

3. Chest press (dumbell)

  • Set 1: 16 x 30 lbs
  • Set 2: 13 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1230 lbs

4. Dips (bench)

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

Total: 0 lbs

5. Chest flys (machine)

  • Set 1: 16 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 50 lbs

Total: 2280 lbs

6. Shoulder raise (side)

  • Set 1: 12 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 12 x 12.5 lbs

Total: 450 lbs

7. Shoulder raise front

  • Set 1: 12 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 12 x 12.5 lbs

Total: 450 lbs

8. Shoulder raise front (abs area)

  • Set 1: 12 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 10 lbs

Total: 360 lbs

9. Shoilder raise side (abs area)

  • Set 1: 16 x 5 lbs
  • Set 2: 14 x 5 lbs
  • Set 3: 12 x 5 lbs

Total: 210 lbs

10. Rotator cuff

  • Set 1: 16 x 10 lbs
  • Set 2: 14 x 10 lbs
  • Set 3: 12 x 10 lbs

Total: 420 lbs

11. Tri rope

  • Set 1: 18 x 20 lbs
  • Set 2: 14 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 840 lbs

12. Tri push down

  • Set 1: 20 x 20 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 14 x 30 lbs
  • Set 4: 12 x 35 lbs

Total: 1640 lbs

13. Kick backs (pully)

  • Set 1: 18 x 15 lbs
  • Set 2: 16 x 15 lbs
  • Set 3: 14 x 15 lbs

Total: 720 lbs

14. Shoulder Press (incline)

  • Set 1: 14 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 720 lbs

15. Chest press (machine)

  • Set 1: 14 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 8 x 25 lbs

Total: 775 lbs

16. Shrugs barbell

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs

Total: 4000 lbs

17. Chest press (older straigt machine)

  • Set 1: 14 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 9 x 40 lbs

Total: 1320 lbs

18. Chest Fly (pully)

  • Set 1: 14 x 10 lbs
  • Set 2: 14 x 10 lbs
  • Set 3: 12 x 10 lbs
  • Set 4: 12 x 10 lbs

Total: 520 lbs