Chest and Triceps

by 7nish

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Summary

  • event_availableNovember 17th, 2016
  • schedule1 h
  • equalizer31 sets,  299 reps
  • fitness_center6257.5 lbs

1. Dumbbell bench press

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 25 lbs

Total: 750 lbs

2. Dumbbell fly (bench) (chest pectoral fly)

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 6 x 15 lbs

Total: 480 lbs

3. Push ups

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 70 lbs

Total: 2520 lbs

4. Incline dumbbell bench press

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 6 x 15 lbs

Total: 540 lbs

5. Incline dumbbell flys with twist

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 10 lbs

Total: 360 lbs

6. Dumbbell tricep extension

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 20 lbs

Total: 660 lbs

7. Dumbbell chest press (Close grip)

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 15 lbs

Total: 610 lbs

8. Weighted ball chest press with sit up

  • Set 1: 15 x 7.5 lbs
  • Set 2: 15 x 7.5 lbs
  • Set 3: 15 x 7.5 lbs

Total: 337.5 lbs