Englishexpand_more

Chest, Triceps & Abs

by bleacock

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Summary

  • event_availableApril 22nd, 2023
  • schedule1 h
  • equalizer85 sets,  1515 reps
  • fitness_center44786 lbs

1. Flat dumbell press

  • Set 1: 15 x 16.33 lbs
  • Set 2: 15 x 16.33 lbs
  • Set 3: 12 x 16.33 lbs
  • Set 4: 12 x 16.33 lbs
  • Set 5: 12 x 16.33 lbs

Total: 1077.74 lbs

2. Flat dumbell flyes

  • Set 1: 12 x 8.16 lbs
  • Set 2: 12 x 8.16 lbs
  • Set 3: 12 x 8.16 lbs
  • Set 4: 12 x 8.16 lbs
  • Set 5: 12 x 8.16 lbs

Total: 489.88 lbs

3. Dumbell crunches

  • Set 1: 25 x 8.16 lbs
  • Set 2: 25 x 8.16 lbs
  • Set 3: 25 x 8.16 lbs
  • Set 4: 25 x 8.16 lbs
  • Set 5: 25 x 8.16 lbs
  • Set 6: 25 x 8.16 lbs
  • Set 7: 25 x 8.16 lbs
  • Set 8: 25 x 8.16 lbs
  • Set 9: 25 x 8.16 lbs
  • Set 10: 25 x 8.16 lbs

Total: 2041.17 lbs

4. Incline dumbell press

  • Set 1: 12 x 16.33 lbs
  • Set 2: 12 x 16.33 lbs
  • Set 3: 12 x 16.33 lbs
  • Set 4: 12 x 16.33 lbs
  • Set 5: 12 x 16.33 lbs

Total: 979.76 lbs

5. Incline dumbell flyes

  • Set 1: 12 x 8.16 lbs
  • Set 2: 12 x 8.16 lbs
  • Set 3: 12 x 8.16 lbs
  • Set 4: 12 x 8.16 lbs
  • Set 5: 12 x 8.16 lbs

Total: 489.88 lbs

6. Side weight crunches

  • Set 1: 30 x 8.16 lbs
  • Set 2: 30 x 8.16 lbs
  • Set 3: 30 x 8.16 lbs
  • Set 4: 30 x 8.16 lbs
  • Set 5: 30 x 8.16 lbs

Total: 1224.7 lbs

7. Flat dumbell press close

  • Set 1: 15 x 12.7 lbs
  • Set 2: 15 x 12.7 lbs
  • Set 3: 15 x 12.7 lbs
  • Set 4: 15 x 12.7 lbs
  • Set 5: 15 x 12.7 lbs

Total: 952.54 lbs

8. Front chest dumbell raise

  • Set 1: 15 x 3.63 lbs
  • Set 2: 15 x 3.63 lbs
  • Set 3: 15 x 3.63 lbs
  • Set 4: 15 x 3.63 lbs
  • Set 5: 15 x 3.63 lbs

Total: 272.16 lbs

9. Decline Bench Press

  • Set 1: 15 x 27.22 lbs
  • Set 2: 8 x 40.82 lbs
  • Set 3: 8 x 40.82 lbs
  • Set 4: 8 x 40.82 lbs
  • Set 5: 15 x 27.22 lbs

Total: 1796.23 lbs

10. Incline bench press

  • Set 1: 15 x 27.22 lbs
  • Set 2: 15 x 27.22 lbs
  • Set 3: 15 x 27.22 lbs
  • Set 4: 15 x 27.22 lbs
  • Set 5: 15 x 27.22 lbs

Total: 2041.17 lbs

11. Pec fly - single

  • Set 1: 24 x 35.83 lbs
  • Set 2: 24 x 35.83 lbs
  • Set 3: 24 x 35.83 lbs
  • Set 4: 24 x 35.83 lbs
  • Set 5: 24 x 35.83 lbs

Total: 4300.06 lbs

12. Tricep extension - rope

  • Set 1: 15 x 10.43 lbs
  • Set 2: 15 x 10.43 lbs
  • Set 3: 15 x 10.43 lbs
  • Set 4: 15 x 10.43 lbs
  • Set 5: 15 x 10.43 lbs

Total: 782.45 lbs

13. Tricep overhead - rope (outwards)

  • Set 1: 15 x 10.43 lbs
  • Set 2: 15 x 10.43 lbs
  • Set 3: 15 x 10.43 lbs
  • Set 4: 15 x 10.43 lbs
  • Set 5: 15 x 10.43 lbs

Total: 782.45 lbs

14. Cable tri ext single reverse

  • Set 1: 24 x 4.54 lbs
  • Set 2: 24 x 4.54 lbs
  • Set 3: 24 x 4.54 lbs
  • Set 4: 24 x 4.54 lbs
  • Set 5: 24 x 4.54 lbs

Total: 544.31 lbs

15. Tricep extension - curve bar

  • Set 1: 20 x 15.88 lbs
  • Set 2: 20 x 15.88 lbs
  • Set 3: 20 x 15.88 lbs
  • Set 4: 20 x 15.88 lbs
  • Set 5: 20 x 15.88 lbs

Total: 1587.57 lbs

16. Tricep overhead - rope

  • Set 1: 20 x 9.53 lbs
  • Set 2: 20 x 9.53 lbs
  • Set 3: 20 x 9.53 lbs
  • Set 4: 20 x 9.53 lbs
  • Set 5: 20 x 9.53 lbs

Total: 952.54 lbs