πŸ’ͺ

by tristan

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Summary

  • event_availableDecember 14th, 2014
  • schedule1 h
  • equalizer36 sets, 480 reps
  • fitness_center

1. Tricep pulldown

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

2. Forearm curl

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

Total: 

3. Lat raise (1.5)

  • Set 1: 12 x 
  • Set 2: 9 x 
  • Set 3: 9 x 

Total: 

4. Close grip bench press (tricep)

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

5. Shoulder press

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

6. Overhead tricep pull

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

7. Tricep pulldown (single)

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

8. Close grip preacher curl

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

9. Wide grip preacher curl

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

10. Hammer curl

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

11. Upright row EZ bar

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

12. Shoulder press machine (1.5)

  • Set 1: 12 x 
  • Set 2: 9 x 
  • Set 3: 9 x 

Total: