Englishexpand_more

MHc: Hammer Build Up

by vargasj6

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Summary

  • event_availableSeptember 17th, 2017
  • schedule44 minutes
  • equalizer31 sets,  465 reps
  • fitness_center8410 lbs

1. Squat (no Medicine Ball - use 2 DBs)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

2. Front Back Lunge - R (no Medicine Ball - use 2 DBs)

  • Set 1: 6 x 30 lbs

Total: 180 lbs

3. Front Back Lunge - L (no Medicine Ball - use 2 DBs)

  • Set 1: 6 x 30 lbs

Total: 180 lbs

4. Step-Up - R (Hammer Build Up)

  • Set 1: 6 x 30 lbs

Total: 180 lbs

5. Step-Up - L (Hammer Build Up)

  • Set 1: 6 x 30 lbs

Total: 180 lbs

6. Pull-Up (Hammer Build Up)

  • Set 1: 20 x 1 lbs

Total: 20 lbs

7. Reverse Grip Row (Hammer Build Up)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

8. Pullover ( 2 20 DBs on Stability Ball)

  • Set 1: 15 x 20 lbs

Total: 300 lbs

9. Reverse Fly (Hammer Build Up)

  • Set 1: 15 x 15 lbs

Total: 225 lbs

10. 1-Hand Push-Up - R (w/10 lb. med. ball)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

11. 1-Hand Push-Up - L (w/10 lb. med. ball)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

12. Bench Fly (on Stability Ball)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

13. Feet On Ball Push-Up (on Stability Ball)

  • Set 1: 20 x 0 lbs

Total: 0 lbs

14. Incline Press (on Stability Ball)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

15. Military Press (no Medicine Ball - use 2 DBs)

  • Set 1: 12 x 30 lbs

Total: 360 lbs

16. Lateral Raise (Hammer Build Up)

  • Set 1: 15 x 15 lbs

Total: 225 lbs

17. Upright Row (Hammer Build Up)

  • Set 1: 12 x 30 lbs

Total: 360 lbs

18. Anterior Raise (no Medicine Ball - use 2 DBs)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

19. Standard Curl (Hammer Build Up)

  • Set 1: 12 x 30 lbs

Total: 360 lbs

20. Hammer Curl (Hammer Build Up)

  • Set 1: 12 x 30 lbs

Total: 360 lbs

21. Concentration Curl - R (on chair)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

22. Concentration Curl - L (on chair)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

23. Rotation Curl (on chair)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

24. Dips (1 leg up...switch on every 5 / with chair)

  • Set 1: 30 x 0 lbs

Total: 0 lbs

25. Kickbacks - R (Hammer Build Up)

  • Set 1: 20 x 20 lbs

Total: 400 lbs

26. Kickbacks - L (Hammer Build Up)

  • Set 1: 20 x 20 lbs

Total: 400 lbs

27. Skull Crusher (on Stability Ball)

  • Set 1: 15 x 20 lbs

Total: 300 lbs

28. Ball Plank Hold (feet on stability ball / hands on floor)

  • Set 1: 1 x 0 lbs

Total: 0 lbs

29. Ball Mountain Climber (with 10lb. med ball)

  • Set 1: 30 x 0 lbs

Total: 0 lbs

30. Knee Drops (21DFX...in lieu of Windshield Wipers - R)

  • Set 1: 30 x 30 lbs

Total: 900 lbs

31. Side Bend - L/R (21DF...in lieu of Windshield Wipers - L)

  • Set 1: 30 x 30 lbs

Total: 900 lbs