STS (Week 9, Chest Triceps Calves)

nach blee

Einstellungen

lbskgs

Zusammenfassung

October 18th, 2017
1 h
43 sets, 510 reps
25986.99 lbs

1. Barbell Bench Press

Set 1: 20 x 44.09 lbs
Set 2: 15 x 115.74 lbs
Set 3: 15 x 115.74 lbs
Set 4: 15 x 115.74 lbs
Set 5: 15 x 115.74 lbs
Set 6: 5 x 115.74 lbs
Set 7: 8 x 88.18 lbs

Total: 9110.6 lbs

2. Incline Dumbbell Fly’s

Set 1: 7 x 61.73 lbs
Set 2: 9 x 61.73 lbs
Set 3: 12 x 44.09 lbs
Set 4: 7 x 44.09 lbs
Set 5: 5 x 44.09 lbs

Total: 2045.89 lbs

3. Cable Crossover

Set 1: 15 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 44.09 lbs
Set 4: 12 x 44.09 lbs
Set 5: 11 x 33.07 lbs

Total: 2447.13 lbs

4. Tricep Press-down

Set 1: 15 x 38.58 lbs
Set 2: 15 x 38.58 lbs
Set 3: 15 x 38.58 lbs
Set 4: 15 x 38.58 lbs
Set 5: 10 x 38.58 lbs
Set 6: 15 x 22.05 lbs

Total: 3031.36 lbs

5. Close Grip Barbell Bench Press

Set 1: 15 x 88.18 lbs
Set 2: 15 x 88.18 lbs
Set 3: 15 x 88.18 lbs
Set 4: 8 x 88.18 lbs
Set 5: 15 x 44.09 lbs

Total: 5335.19 lbs

6. Incline Dumbbell Press (Reverse Grip)

Set 1: 12 x 61.73 lbs
Set 2: 12 x 61.73 lbs
Set 3: 12 x 61.73 lbs
Set 4: 8 x 61.73 lbs
Set 5: 8 x 44.09 lbs

Total: 3068.83 lbs

7. One-Arm Overhead Cable Extension

Set 1: 12 x 5.51 lbs
Set 2: 12 x 5.51 lbs
Set 3: 9 x 11.02 lbs
Set 4: 9 x 11.02 lbs
Set 5: 12 x 11.02 lbs
Set 6: 12 x 11.02 lbs
Set 7: 10 x 11.02 lbs
Set 8: 10 x 11.02 lbs
Set 9: 12 x 5.51 lbs
Set 10: 12 x 5.51 lbs

Total: 947.99 lbs

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