Englishexpand_more

21DFX: Upper Fix Extreme

by vargasj6

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Summary

  • event_availableJanuary 30th, 2016
  • schedule49 minutes
  • equalizer46 sets,  552 reps
  • fitness_center6335 lbs

1. Full Push-Up

  • Set 1: 15 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: 11 x 25 lbs
  • Set 2: 11 x 12 lbs

Total: 407 lbs

4. Chest Flys

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

Total: 450 lbs

5. Band Lat Pull

  • Set 1: 12 x 15 lbs

Total: 180 lbs

6. Band Lat Pull (Both Arms)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

7. Full Push-Up

  • Set 1: 15 x 0 lbs

Total: 0 lbs

8. Half Push-Up

  • Set 1: 30 x 0 lbs

Total: 0 lbs

9. Wide-Grip Lunge

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 12 lbs

Total: 444 lbs

10. Chest Flys

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

Total: 450 lbs

11. Band Lat Pull

  • Set 1: 12 x 0 lbs

Total: 0 lbs

12. Band Lat Pull (Both Arms)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. Military Press

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

Total: 300 lbs

14. Twisted Abs

  • Set 1: 24 x 15 lbs

Total: 360 lbs

15. Post Delt Fly (w/band)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

16. Post Delt Fly Hold (w/band)

  • Set 1: 1 x 15 lbs

Total: 15 lbs

17. Dolphins

  • Set 1: 16 x 0 lbs

Total: 0 lbs

18. Military Press

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 12 lbs

Total: 444 lbs

19. Twisted Abs

  • Set 1: 24 x 20 lbs

Total: 480 lbs

20. Post Delt Fly (w/band)

  • Set 1: 10 x 15 lbs

Total: 150 lbs

21. Post Delt Fly Hold (w/band)

  • Set 1: 1 x 15 lbs

Total: 15 lbs

22. Dolphins

  • Set 1: 16 x 0 lbs

Total: 0 lbs

23. Hammer Curl

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

Total: 450 lbs

24. Tricep Dip

  • Set 1: 12 x 0 lbs

Total: 0 lbs

25. Leg Up Dip (switch every 15 seconds)

  • Set 1: 6 x 0 lbs
  • Set 2: 6 x 0 lbs

Total: 0 lbs

26. Isolated Curl (in Sumo Squat position) - LEFT

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 10 lbs

Total: 360 lbs

27. Kickbacks

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 10 lbs

Total: 360 lbs

28. Hammer Curl

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

Total: 450 lbs

29. Tricep Dip

  • Set 1: 12 x 0 lbs

Total: 0 lbs

30. Leg Up Dip (switch every 15 seconds)

  • Set 1: 6 x 0 lbs
  • Set 2: 6 x 0 lbs

Total: 0 lbs

31. Isolated Curl (in Sumo Squat position) - RIGHT

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 10 lbs

Total: 360 lbs

32. Kickbacks

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

Total: 300 lbs