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Englishexpand_more

21DFX: Upper Fix Extreme

by vargasj6

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Summary

  • event_availableSeptember 1st, 2016
  • schedule51 minutes
  • equalizer44 sets,  583 reps
  • fitness_center9165 lbs

1. Full Push-Up

  • Set 1: 25 x 0 lbs

Total: 0 lbs

2. Half Push-Up

  • Set 1: 30 x 0 lbs

Total: 0 lbs

3. Wide-Grip Lunge

  • Set 1: 12 x 30 lbs

Total: 360 lbs

4. Wide-Grip Lunge (2nd Set)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

5. Chest Flys

  • Set 1: 12 x 30 lbs

Total: 360 lbs

6. Chest Flys (2nd Set)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

7. Band Lat Pull

  • Set 1: 12 x 20 lbs

Total: 240 lbs

8. Band Lat Pull (Both Arms)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

9. Full Push-Up

  • Set 1: 25 x 0 lbs

Total: 0 lbs

10. Half Push-Up

  • Set 1: 30 x 0 lbs

Total: 0 lbs

11. Wide-Grip Lunge

  • Set 1: 12 x 30 lbs

Total: 360 lbs

12. Wide-Grip Lunge (2nd Set)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

13. Chest Flys

  • Set 1: 12 x 30 lbs

Total: 360 lbs

14. Chest Flys (2nd Set)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

15. Band Lat Pull

  • Set 1: 12 x 20 lbs

Total: 240 lbs

16. Band Lat Pull (Both Arms)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

17. Military Press

  • Set 1: 10 x 30 lbs

Total: 300 lbs

18. Military Press (2nd Set)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

19. Twisted Abs

  • Set 1: 25 x 30 lbs

Total: 750 lbs

20. Post Delt Fly (w/band)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

21. Post Delt Fly Hold (w/band)

  • Set 1: 1 x 20 lbs

Total: 20 lbs

22. Dolphins

  • Set 1: 20 x 0 lbs

Total: 0 lbs

23. Military Press

  • Set 1: 10 x 30 lbs

Total: 300 lbs

24. Military Press (2nd Set)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

25. Twisted Abs

  • Set 1: 30 x 30 lbs

Total: 900 lbs

26. Post Delt Fly (w/band)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

27. Post Delt Fly Hold (w/band)

  • Set 1: 1 x 15 lbs

Total: 15 lbs

28. Dolphins

  • Set 1: 20 x 0 lbs

Total: 0 lbs

29. Hammer Curl

  • Set 1: 10 x 30 lbs

Total: 300 lbs

30. Hammer Curl (2nd Set)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

31. Tricep Dip (w/push-up bars)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

32. Leg Up Dip (switch every 15 seconds)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

33. Isolated Curl - LEFT

  • Set 1: 8 x 30 lbs

Total: 240 lbs

34. Isolated Curl - LEFT (2nd Set)

  • Set 1: 8 x 20 lbs

Total: 160 lbs

35. Kickbacks

  • Set 1: 12 x 20 lbs

Total: 240 lbs

36. Kickbacks (2nd Set)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

37. Hammer Curl

  • Set 1: 10 x 30 lbs

Total: 300 lbs

38. Hammer Curl (2nd Set)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

39. Tricep Dip (w/push-up bars)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

40. Leg Up Dip (switch every 15 seconds)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

41. Isolated Curl - RIGHT

  • Set 1: 8 x 30 lbs

Total: 240 lbs

42. Isolated Curl - RIGHT (2nd Set)

  • Set 1: 8 x 20 lbs

Total: 160 lbs

43. Kickbacks

  • Set 1: 12 x 20 lbs

Total: 240 lbs

44. Kickbacks (2nd Set)

  • Set 1: 12 x 15 lbs

Total: 180 lbs