JJ’s week 1 Upper Body Pull

by wozza

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Summary

  • event_availableOctober 1st, 2019
  • schedule54 minutes
  • equalizer27 sets,  369 reps
  • fitness_center17433.05 lbs

1. Seated low pulley row

  • Set 1: 12 x 77.16 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 8 x 132.28 lbs

Total: 3086.47 lbs

2. Rope Pullovers

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 27.56 lbs

Total: 992.08 lbs

3. Straight Arm Pulldowns

  • Set 1: 15 x 27.56 lbs
  • Set 2: 15 x 27.56 lbs
  • Set 3: 15 x 27.56 lbs

Total: 1240.1 lbs

4. Neutral Grip Chin Ups

  • Set 1: 10 x 154.32 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs

Total: 4629.71 lbs

5. Bent over barbell rows

  • Set 1: 10 x 88.18 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 10 x 110.23 lbs

Total: 3086.47 lbs

6. BFR Dumbbell Bicep Curls

  • Set 1: 30 x 17.64 lbs
  • Set 2: 15 x 17.64 lbs
  • Set 3: 15 x 17.64 lbs
  • Set 4: 15 x 17.64 lbs

Total: 1322.77 lbs

7. BFR Tricep Extensions

  • Set 1: 30 x 33.07 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 15 x 22.05 lbs
  • Set 4: 15 x 22.05 lbs

Total: 2149.51 lbs

8. Single Arm Cable Preacher Curls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

9. Single Arm Overhead Dumbbell Extension

  • Set 1: 12 x 16.53 lbs
  • Set 2: 12 x 16.53 lbs

Total: 396.83 lbs