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Zusammenfassung

  • event_availableNovember 30th, 2020
  • schedule1 h
  • equalizer28 sets,  382 reps
  • fitness_center11720 lbs

1. Back - machine low row

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs

Total: 1980 lbs

2. Back - seated cable neutral rows

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs

Total: 2040 lbs

3. Back - one arm DB rows

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

Total: 720 lbs

4. Bicep - standing db curls together

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

Total: 540 lbs

5. Bicep - DB concentration curls

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

Total: 510 lbs

6. Bicep - cable reverse curls

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 38 lbs

Total: 1620 lbs

7. Shoulders - facepulls straight bar

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 8 x 50 lbs

Total: 2200 lbs

8. Lower back - hyper extension bench

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

Total: 360 lbs

9. Calves - seated

  • Set 1: 25 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 25 x 25 lbs

Total: 1750 lbs