Bench biceps hypertrophy

nach cmt

Einstellungen

lbskgs

Zusammenfassung

December 16th, 2019
1 h
27 sets, 360 reps
32865 lbs

1. Bench press

Set 1: 12 x 105 lbs
Set 2: 12 x 110 lbs
Set 3: 13 x 115 lbs

Total: 4075 lbs

2. Curly bar Curls

Set 1: 12 x 50 lbs
Set 2: 12 x 55 lbs
Set 3: 15 x 60 lbs

Total: 2160 lbs

3. Reverse band bench purple

Set 1: 12 x 145 lbs
Set 2: 12 x 150 lbs
Set 3: 13 x 155 lbs

Total: 5555 lbs

4. Concentration curls

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 15 x 25 lbs

Total: 975 lbs

5. Narrow grip bench

Set 1: 12 x 95 lbs
Set 2: 12 x 100 lbs
Set 3: 13 x 105 lbs

Total: 3705 lbs

6. Seated DB curls

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 15 x 25 lbs

Total: 975 lbs

7. DB flies

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 90 lbs

Total: 3000 lbs

8. Cable curls

Set 1: 12 x 40 lbs
Set 2: 12 x 42.5 lbs
Set 3: 12 x 42.5 lbs

Total: 1500 lbs

9. Ab wheel

Set 1: 20 x 182 lbs
Set 2: 20 x 182 lbs
Set 3: 20 x 182 lbs

Total: 10920 lbs

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