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Iron Block (December 2023): Week 3 - BTS

by vargasj6

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Summary

  • event_availableSeptember 3rd, 2024
  • schedule55 minutes
  • equalizer37 sets,  492 reps
  • fitness_centerNaN lbs

1. Standing Isometric Hold Curl (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 10 x undefined lbs

Total: NaN lbs

2. 1.5 Alt. Skull Crushers (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 25 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 16 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 1450 lbs

3. 1.5 Upright Rows (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 8 x 30 lbs
  • Set 2: 4 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 20 lbs
  • Set 5: 8 x 20 lbs

Total: 1040 lbs

4. Waiter Curl (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 30 lbs
  • Set 3: 16 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1740 lbs

5. Tricep Dips (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x 0 lbs
  • Set 3: 16 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs

6. Standing L Raise (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 15 lbs
  • Set 2: 16 x 15 lbs
  • Set 3: 16 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 870 lbs

7. Wide Curl (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 1170 lbs

8. Overhead Tricep Extension (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 30 lbs
  • Set 3: 16 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1740 lbs

9. Wide Bent Over Row (DEC’23 IRON BLOCK-W3-BTS)

  • Set 1: 16 x 25 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 16 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 1450 lbs