Englishexpand_more

Bench hypertrophy

by cmt

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Summary

  • event_availableMarch 26th, 2018
  • schedule1 h
  • equalizer36 sets,  693 reps
  • fitness_center67250 lbs

1. Bench press

  • Set 1: 15 x 125 lbs
  • Set 2: 15 x 125 lbs
  • Set 3: 15 x 125 lbs
  • Set 4: 15 x 125 lbs
  • Set 5: 15 x 125 lbs

Total: 9375 lbs

2. Wide grip lat pulldowns

  • Set 1: 20 x 65 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 20 x 70 lbs
  • Set 5: 25 x 70 lbs

Total: 7250 lbs

3. Reverse band bench

  • Set 1: 20 x 145 lbs
  • Set 2: 20 x 150 lbs
  • Set 3: 20 x 155 lbs
  • Set 4: 20 x 155 lbs
  • Set 5: 26 x 155 lbs

Total: 16130 lbs

4. T-bar Rows

  • Set 1: 20 x 65 lbs
  • Set 2: 20 x 65 lbs
  • Set 3: 20 x 65 lbs
  • Set 4: 20 x 65 lbs
  • Set 5: 25 x 65 lbs

Total: 6825 lbs

5. Rack bench

  • Set 1: 15 x 135 lbs
  • Set 2: 15 x 135 lbs
  • Set 3: 15 x 135 lbs
  • Set 4: 15 x 135 lbs
  • Set 5: 16 x 135 lbs

Total: 10260 lbs

6. Bent over BB rows

  • Set 1: 20 x 85 lbs
  • Set 2: 20 x 85 lbs
  • Set 3: 20 x 85 lbs
  • Set 4: 20 x 85 lbs
  • Set 5: 26 x 85 lbs

Total: 9010 lbs

7. DB bench

  • Set 1: 20 x 80 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 20 x 80 lbs

Total: 4800 lbs

8. Reverse DB flies

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs

Total: 3600 lbs