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Get Swole Phase 3 Chest/Back

nach birchum

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Zusammenfassung

  • event_availableSeptember 10th, 2014
  • schedule1 h
  • equalizer43 sets,  472 reps
  • fitness_centerNaN lbs

1. DB Bench Press

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 3 x 80 lbs
  • Set 5: 2 x 70 lbs

Total: 2760 lbs

2. Incline DB Bench Press

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 9 x 45 lbs

Total: 2025 lbs

3. DB Flyes

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 9 x 35 lbs

Total: 1575 lbs

4. Bench Press

  • Set 1: 11 x 115 lbs
  • Set 2: 7 x 115 lbs
  • Set 3: 4 x 115 lbs
  • Set 4: 8 x 95 lbs

Total: 3290 lbs

5. Cable Crossovers

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 13 x 40 lbs

Total: 1720 lbs

6. Incline DB Flyes

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 6 x 20 lbs

Total: 600 lbs

7. Wide Grip Pull Ups

  • Set 1: 5 x null lbs
  • Set 2: 5 x null lbs
  • Set 3: 3 x null lbs
  • Set 4: 3 x null lbs

Total: NaN lbs

8. DB Pullovers Across Bench

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 40 lbs

Total: 2025 lbs

9. Seated Rows

  • Set 1: 15 x 130 lbs
  • Set 2: 14 x 130 lbs
  • Set 3: 15 x 130 lbs
  • Set 4: 11 x 130 lbs

Total: 7150 lbs

10. Wide Grip Pulldowns

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs

Total: 4050 lbs

11. T-Bar Rows

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 45 lbs

Total: 840 lbs

12. Reverse Cable Crossovers

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 12 x 20 lbs

Total: 840 lbs