21DF Super Block: Upper Fix - (Week 3 | Day 2)

by vargasj6

Settings

lbskgs

Summary

April 23rd, 2024
1 h
20 sets, 420 reps
9804.8 lbs

1. Alternating Shoulder Press (21DFSB-UF-WK3)

Set 1: 16 x 30 lbs
Set 2: 16 x 30 lbs

Total: 960 lbs

2. Waiter Curls (21DFSB-UF-WK3)

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-WK3)

Set 1: 12 x 0 lbs
Set 2: 12 x 0 lbs

Total: 0 lbs

4. Bird Dog Row R/L (21DFSB-UF-WK3)

Set 1: 24 x 30 lbs
Set 2: 24 x 30 lbs

Total: 1440 lbs

5. Straight Arm Tricep Lift (21DFSB-UF-WK3)

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

Total: 720 lbs

6. Marching Overhead Tricep Extension (21DFSB-UF-WK3)

Set 1: 24 x 30 lbs
Set 2: 24 x 30 lbs

Total: 1440 lbs

7. Lat Pullover with Leg Lowers (21DFSB-UF-WK3)

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

Total: 800 lbs

8. Chest Fly With Leg Press Out (21DFSB-UF-WK3)

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

Total: 1200 lbs

9. Hammer Curl with a Twist (21DFSB-UF-WK3)

Set 1: 14 x 30 lbs
Set 2: 14 x 30 lbs

Total: 840 lbs

10. Kneeling Bus Drivers (21DFSB-UF-WK3)

Set 1: 32 x 15 lbs
Set 2: 32 x 15 lbs

Total: 960 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined