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21DF Super Block: Upper Fix - (Week 1 | Day 2)

by vargasj6

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Summary

  • event_availableApril 9th, 2024
  • schedule1 h
  • equalizer21 sets,  366 reps
  • fitness_center7279.8 lbs

1. Alternating Shoulder Press (21DFSB-UF-WK1)

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

Total: 800 lbs

2. Waiter Curls (21DFSB-UF-WK1)

  • Set 1: 24 x 30.10000038146973 lbs
  • Set 2: 24 x 30.10000038146973 lbs

Total: 1444.800018310547 lbs

3. Push-Up to Back Extension (21DFSB-UF-WK1)

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

Total: 0 lbs

4. Bird Dog Row R/L (21DFSB-UF-WK1)

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

Total: 900 lbs

5. Straight Arm Tricep Lift (21DFSB-UF-WK1)

  • Set 1: 24 x 10 lbs
  • Set 2: 24 x 15 lbs

Total: 600 lbs

6. Overhead Tricep Extension Marching (21DFSB-UF-WK1)

  • Set 1: 24 x 25 lbs
  • Set 2: 24 x 25 lbs

Total: 1200 lbs

7. Lat Pullover with Leg Lowers (21DFSB-UF-WK1)

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

Total: 600 lbs

8. Chest Fly With Leg Press Out (21DFSB-UF-WK1)

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 30 lbs

Total: 825 lbs

9. Hammer Curl with a Twist (21DFSB-UF-WK1)

  • Set 1: 16 x 15 lbs
  • Set 2: 5 x 15 lbs
  • Set 3: 11 x 20 lbs

Total: 535 lbs

10. Kneeling Bus Drivers (21DFSB-UF-WK1)

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

Total: 375 lbs