Bench & back 5x5 progression

nach cmt

Einstellungen

lbskgs

Zusammenfassung

November 9th, 2018
2 h
40 sets, 211 reps
30652.5 lbs

1. Bench press

Set 1: 5 x 135 lbs
Set 2: 5 x 137.5 lbs
Set 3: 5 x 140 lbs
Set 4: 5 x 142.5 lbs
Set 5: 7 x 145 lbs

Total: 3790 lbs

2. Wide grip lat pulldowns

Set 1: 5 x 152.5 lbs
Set 2: 5 x 130 lbs
Set 3: 5 x 130 lbs
Set 4: 5 x 135 lbs
Set 5: 7 x 135 lbs

Total: 3682.5 lbs

3. Reverse band bench

Set 1: 5 x 205 lbs
Set 2: 5 x 215 lbs
Set 3: 5 x 225 lbs
Set 4: 5 x 230 lbs
Set 5: 6 x 235 lbs

Total: 5785 lbs

4. Seated Cable Rows

Set 1: 5 x 150 lbs
Set 2: 5 x 170 lbs
Set 3: 5 x 175 lbs
Set 4: 5 x 190 lbs
Set 5: 6 x 190 lbs

Total: 4565 lbs

5. Resistance band Bench

Set 1: 5 x 105 lbs
Set 2: 5 x 115 lbs
Set 3: 5 x 125 lbs
Set 4: 5 x 135 lbs
Set 5: 6 x 140 lbs

Total: 3240 lbs

6. Medium bar cable back

Set 1: 5 x 100 lbs
Set 2: 5 x 110 lbs
Set 3: 5 x 120 lbs
Set 4: 5 x 130 lbs
Set 5: 8 x 140 lbs

Total: 3420 lbs

7. Rack bench

Set 1: 5 x 135 lbs
Set 2: 5 x 140 lbs
Set 3: 5 x 142.5 lbs
Set 4: 5 x 145 lbs
Set 5: 5 x 147.5 lbs

Total: 3550 lbs

8. Standing Overhead Rope Triceps Extension

Set 1: 5 x 80 lbs
Set 2: 5 x 90 lbs
Set 3: 5 x 100 lbs
Set 4: 5 x 110 lbs
Set 5: 6 x 120 lbs

Total: 2620 lbs

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