5-3-1 workout 3 bench

nach cmt

Einstellungen

lbskgs

Zusammenfassung

March 15th, 2018
3 h
23 sets, 259 reps
36735 lbs

1. Bench press

Set 1: 3 x 160 lbs
Set 2: 3 x 170 lbs
Set 3: 3 x 180 lbs

Total: 1530 lbs

2. Reverse band bench

Set 1: 10 x 210 lbs
Set 2: 10 x 210 lbs
Set 3: 10 x 210 lbs
Set 4: 10 x 210 lbs
Set 5: 12 x 210 lbs

Total: 10920 lbs

3. Bent over BB rows

Set 1: 12 x 105 lbs
Set 2: 12 x 105 lbs
Set 3: 12 x 115 lbs
Set 4: 12 x 115 lbs
Set 5: 15 x 115 lbs

Total: 7005 lbs

4. DB bench

Set 1: 12 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs
Set 4: 12 x 120 lbs
Set 5: 15 x 120 lbs

Total: 7560 lbs

5. Seated Cable Rows

Set 1: 12 x 135 lbs
Set 2: 12 x 135 lbs
Set 3: 12 x 135 lbs
Set 4: 12 x 135 lbs
Set 5: 24 x 135 lbs

Total: 9720 lbs

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