Englishexpand_more

MHc: Hammer Build Up

by vargasj6

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Summary

  • event_availableDecember 1st, 2016
  • schedule48 minutes
  • equalizer31 sets,  388 reps
  • fitness_center6085 lbs

1. Squat (w/Medicine Ball)

  • Set 1: 15 x 12 lbs

Total: 180 lbs

2. Front Back Lunge - R (w/Medicine Ball)

  • Set 1: 8 x 12 lbs

Total: 96 lbs

3. Front Back Lunge - L (w/Medicine Ball)

  • Set 1: 8 x 12 lbs

Total: 96 lbs

4. Step-Up - R

  • Set 1: 8 x 30 lbs

Total: 240 lbs

5. Step-Up - L

  • Set 1: 8 x 30 lbs

Total: 240 lbs

6. Pull-Up (no assist)

  • Set 1: 10 x 0 lbs

Total: 0 lbs

7. Reverse Grip Row

  • Set 1: 15 x 30 lbs

Total: 450 lbs

8. Pullover (on Stability Ball)

  • Set 1: 15 x 30 lbs

Total: 450 lbs

9. Reverse Fly

  • Set 1: 15 x 15 lbs

Total: 225 lbs

10. 1-Hand Push-Up - R

  • Set 1: 10 x 0 lbs

Total: 0 lbs

11. 1-Hand Push-Up - L

  • Set 1: 10 x 0 lbs

Total: 0 lbs

12. Bench Fly (on Stability Ball)

  • Set 1: 12 x 30 lbs

Total: 360 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 (USE 15 LB. WEIGHTS NEXT TIME)

  • Set 1: 15 x 15 lbs

Total: 225 lbs

16. Lateral Raise

  • Set 1: 15 x 15 lbs

Total: 225 lbs

17. Upright Row

  • Set 1: 16 x 20 lbs

Total: 320 lbs

18. Anterior Raise w/weights)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

19. Standard Curl

  • Set 1: 12 x 30 lbs

Total: 360 lbs

20. Hammer Curl

  • Set 1: 12 x 30 lbs

Total: 360 lbs

21. Concentration Curl - R (on Stability Ball)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

22. Concentration Curl - L (on Stability Ball)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

23. Rotation Curl (on Stability Ball)

  • Set 1: 12 x 20 lbs

Total: 240 lbs

24. Dips

  • Set 1: 15 x 0 lbs

Total: 0 lbs

25. Kickbacks - R

  • Set 1: 16 x 20 lbs

Total: 320 lbs

26. Kickbacks - L

  • Set 1: 16 x 20 lbs

Total: 320 lbs

27. Skull Crusher (on Stability Ball)

  • Set 1: 15 x 20 lbs

Total: 300 lbs

28. Ball Plank Hold (feet/legs together)

  • Set 1: 1 x 0 lbs

Total: 0 lbs

29. Ball Mountain Climber

  • Set 1: 30 x 0 lbs

Total: 0 lbs

30. Windshield Wipers - R

  • Set 1: 6 x 4 lbs

Total: 24 lbs

31. Windshield Wipers - L

  • Set 1: 6 x 4 lbs

Total: 24 lbs