5/3/1 - Week 1 - Overhead Press

nach blee

Einstellungen

lbskgs

Zusammenfassung

December 24th, 2017
1 h
34 sets, 299 reps
16821.27 lbs

1. Overhead Press

Set 1: 10 x 44.09 lbs
Set 2: 5 x 49.6 lbs
Set 3: 5 x 55.12 lbs
Set 4: 5 x 60.63 lbs
Set 5: 5 x 66.14 lbs
Set 6: 5 x 71.65 lbs
Set 7: 5 x 82.67 lbs

Total: 2369.97 lbs

2. Dumbbell Shoulder Press

Set 1: 10 x 61.73 lbs
Set 2: 10 x 52.91 lbs
Set 3: 10 x 52.91 lbs

Total: 1675.51 lbs

3. Dumbbell Lateral Raises

Set 1: 10 x 39.68 lbs
Set 2: 10 x 35.27 lbs
Set 3: 10 x 35.27 lbs

Total: 1102.31 lbs

4. Seated Bent Over Rear Deltoid Dumbell Raise

Set 1: 10 x 39.68 lbs
Set 2: 10 x 35.27 lbs
Set 3: 10 x 35.27 lbs

Total: 1102.31 lbs

5. Barbell Bicep Curls

Set 1: 10 x 66.14 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 55.12 lbs
Set 4: 10 x 55.12 lbs
Set 5: 10 x 55.12 lbs

Total: 2866.01 lbs

6. Arnold Press

Set 1: 10 x 52.91 lbs
Set 2: 10 x 52.91 lbs
Set 3: 10 x 52.91 lbs

Total: 1587.33 lbs

7. Incline Dumbell Curls

Set 1: 5 x 52.91 lbs
Set 2: 10 x 52.91 lbs
Set 3: 10 x 52.91 lbs
Set 4: 10 x 52.91 lbs

Total: 1851.88 lbs

8. Barbell Preacher Curls

Set 1: 7 x 55.12 lbs
Set 2: 8 x 55.12 lbs
Set 3: 9 x 55.12 lbs

Total: 1322.77 lbs

9. Isolateral Shoulder Press

Set 1: 10 x 98.11 lbs
Set 2: 10 x 98.11 lbs
Set 3: 10 x 98.11 lbs

Total: 2943.17 lbs

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