Englishexpand_more

5-3-1 workout 3 bench

by cmt

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Summary

  • event_availableMarch 15th, 2018
  • schedule3 h
  • equalizer23 sets,  259 reps
  • fitness_center16662.72 lbs

1. Bench press

  • Set 1: 3 x 72.57 lbs
  • Set 2: 3 x 77.11 lbs
  • Set 3: 3 x 81.65 lbs

Total: 694 lbs

2. Reverse band bench

  • Set 1: 10 x 95.25 lbs
  • Set 2: 10 x 95.25 lbs
  • Set 3: 10 x 95.25 lbs
  • Set 4: 10 x 95.25 lbs
  • Set 5: 12 x 95.25 lbs

Total: 4953.23 lbs

3. Bent over BB rows

  • Set 1: 12 x 47.63 lbs
  • Set 2: 12 x 47.63 lbs
  • Set 3: 12 x 52.16 lbs
  • Set 4: 12 x 52.16 lbs
  • Set 5: 15 x 52.16 lbs

Total: 3177.41 lbs

4. DB bench

  • Set 1: 12 x 54.43 lbs
  • Set 2: 12 x 54.43 lbs
  • Set 3: 12 x 54.43 lbs
  • Set 4: 12 x 54.43 lbs
  • Set 5: 15 x 54.43 lbs

Total: 3429.16 lbs

5. Seated Cable Rows

  • Set 1: 12 x 61.23 lbs
  • Set 2: 12 x 61.23 lbs
  • Set 3: 12 x 61.23 lbs
  • Set 4: 12 x 61.23 lbs
  • Set 5: 24 x 61.23 lbs

Total: 4408.92 lbs