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Englishexpand_more

Push Hypertrophy

by brandon0292

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Summary

  • event_availableMay 12th, 2019
  • schedule2 h
  • equalizer52 sets,  521 reps
  • fitness_center64172 lbs

1. Barbell incline press

  • Set 1: 6 x 140 lbs
  • Set 2: 4 x 140 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 8 x 110 lbs
  • Set 6: 7 x 110 lbs

Total: 4670 lbs

2. Booty squats

  • Set 1: 10 x 160 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 10 x 160 lbs
  • Set 4: 10 x 160 lbs

Total: 6400 lbs

3. Dumbbell overhead tricep extension

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 75 lbs
  • Set 5: 8 x 75 lbs

Total: 2800 lbs

4. Dumbbell Lateral raise

  • Set 1: 15 x 22.5 lbs
  • Set 2: 15 x 22.5 lbs
  • Set 3: 15 x 22.5 lbs
  • Set 4: 15 x 22.5 lbs

Total: 1350 lbs

5. Seated Calf Raise using Machine

  • Set 1: 12 x 180 lbs
  • Set 2: 12 x 205 lbs
  • Set 3: 12 x 205 lbs
  • Set 4: 12 x 205 lbs

Total: 9540 lbs

6. Backward leg lift

  • Set 1: 12 x 82 lbs
  • Set 2: 12 x 82 lbs
  • Set 3: 12 x 82 lbs
  • Set 4: 12 x 82 lbs

Total: 3936 lbs

7. Decline Barbell Bench Press

  • Set 1: 8 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 6 x 160 lbs
  • Set 4: 8 x 140 lbs
  • Set 5: 8 x 140 lbs

Total: 5760 lbs

8. Cable flys

  • Set 1: 8 x 88 lbs
  • Set 2: 8 x 88 lbs
  • Set 3: 8 x 88 lbs
  • Set 4: 8 x 88 lbs

Total: 2816 lbs

9. Bench Press

  • Set 1: 8 x 140 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 8 x 140 lbs
  • Set 4: 8 x 140 lbs

Total: 4480 lbs

10. Triceps Pushdown with Rope and Cable

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 8 x 80 lbs

Total: 2560 lbs

11. Life fitness abdominal

  • Set 1: 12 x 170 lbs
  • Set 2: 12 x 170 lbs
  • Set 3: 12 x 170 lbs
  • Set 4: 12 x 170 lbs

Total: 8160 lbs

12. Cable crunch - 9

  • Set 1: 15 x 195 lbs
  • Set 2: 15 x 195 lbs
  • Set 3: 15 x 195 lbs
  • Set 4: 15 x 195 lbs

Total: 11700 lbs