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10 Rounds: Week 3 - Lift Upper Body

nach vargasj6

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Zusammenfassung

  • event_availableSeptember 8th, 2022
  • schedule47 minutes
  • equalizer21 sets,  318 reps
  • fitness_center8015 lbs

1. Rotating Press (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 30 lbs

Total: 600 lbs

2. Chest Fly (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 30 lbs

Total: 600 lbs

3. Decline Press (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 30 lbs

Total: 600 lbs

4. Regular Row (10 Rounds: Wk3-LUB)

  • Set 1: 22 x 30 lbs

Total: 660 lbs

5. Reverse Fly (10 Rounds: Wk3-LUB)

  • Set 1: 22 x 15 lbs

Total: 330 lbs

6. Wide Row (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 20 lbs

Total: 400 lbs

7. Overhead Press (10 Rounds: Wk3-LUB)

  • Set 1: 15 x 30 lbs
  • Set 2: 5 x 20 lbs

Total: 550 lbs

8. Lateral Raise (10 Rounds: Wk3-LUB)

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 15 lbs

Total: 350 lbs

9. Rear Delt Raise (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 15 lbs

Total: 300 lbs

10. Rotating Curl (10 Rounds: Wk3-LUB)

  • Set 1: 15 x 25 lbs

Total: 375 lbs

11. Hammer Curls (10 Rounds: Wk3-LUB)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

12. Full Curls (10 Rounds: Wk3-LUB)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

13. Overhead Extension (10 Rounds: Wk3-LUB)

  • Set 1: 15 x 30 lbs
  • Set 2: 10 x 20 lbs

Total: 650 lbs

14. Kneeling Kickback L/R (10 Rounds: Wk3-LUB)

  • Set 1: 22 x 20 lbs

Total: 440 lbs

15. Overhead Extension Scissor Kick (10 Rounds: Wk3-LUB)

  • Set 1: 1 x 30 lbs
  • Set 2: 1 x 30 lbs

Total: 60 lbs

16. Single Side Dumbbell Side Crunch L/R (10 Rounds: Wk3-LUB)

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs

Total: 1200 lbs