21DFX: Upper Fix Extreme

by vargasj6

Settings

List View

Summary

  • event_availableApril 20th, 2016
  • schedule56 minutes
  • equalizer46 sets,  632 reps
  • fitness_center9340 lbs

1. Full Push-Up

  • Set 1: 20 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
  • Set 2: 12 x 15 lbs

Total: 540 lbs

4. Chest Flys

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 20 lbs

Total: 600 lbs

5. Band Lat Pull

  • Set 1: 14 x 20 lbs

Total: 280 lbs

6. Band Lat Pull (Both Arms)

  • Set 1: 14 x 20 lbs

Total: 280 lbs

7. Full Push-Up

  • Set 1: 20 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 30 lbs
  • Set 2: 12 x 20 lbs

Total: 600 lbs

10. Chest Flys

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 20 lbs

Total: 600 lbs

11. Band Lat Pull

  • Set 1: 14 x 20 lbs

Total: 280 lbs

12. Band Lat Pull (Both Arms)

  • Set 1: 14 x 20 lbs

Total: 280 lbs

13. Military Press

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 15 lbs

Total: 540 lbs

14. Twisted Abs

  • Set 1: 30 x 20 lbs

Total: 600 lbs

15. Post Delt Fly (w/band)

  • Set 1: 14 x 20 lbs

Total: 280 lbs

16. Post Delt Fly Hold (w/band)

  • Set 1: 1 x 20 lbs

Total: 20 lbs

17. Dolphins

  • Set 1: 20 x 0 lbs

Total: 0 lbs

18. Military Press

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 15 lbs

Total: 540 lbs

19. Twisted Abs

  • Set 1: 30 x 20 lbs

Total: 600 lbs

20. Post Delt Fly (w/band)

  • Set 1: 14 x 20 lbs

Total: 280 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. Hammer Curl

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 20 lbs

Total: 600 lbs

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

  • Set 1: 15 x 0 lbs

Total: 0 lbs

25. Leg Up Dip (switch every 15 seconds)

  • Set 1: 7 x 0 lbs
  • Set 2: 7 x 0 lbs

Total: 0 lbs

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

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

Total: 480 lbs

27. Kickbacks

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 15 lbs

Total: 420 lbs

28. Hammer Curl

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 20 lbs

Total: 600 lbs

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

  • Set 1: 15 x 0 lbs

Total: 0 lbs

30. Leg Up Dip (switch every 15 seconds)

  • Set 1: 7 x 0 lbs
  • Set 2: 7 x 0 lbs

Total: 0 lbs

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

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

Total: 480 lbs

32. Kickbacks

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 15 lbs

Total: 420 lbs