Push Hypertrophy

by brandon0292

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Summary

  • event_availableJanuary 4th, 2019
  • schedule1 h
  • equalizer28 sets,  289 reps
  • fitness_center18852.5 lbs

1. Dumbbell overhead tricep extension

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs

Total: 2200 lbs

2. Dumbbell Lateral raise

  • Set 1: 12 x 22.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 15 x 17.5 lbs
  • Set 4: 12 x 17.5 lbs

Total: 1012.5 lbs

3. Booty squats

  • Set 1: 8 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs
  • Set 4: 8 x 160 lbs

Total: 5120 lbs

4. Seated Calf Raise using Machine

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 12 x 90 lbs

Total: 4320 lbs

5. Triceps Pushdown (rope/flat back)

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1600 lbs

6. Seated bent rear delt raise

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs

Total: 1080 lbs

7. Barbell incline press

  • Set 1: 8 x 110 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 110 lbs

Total: 3520 lbs