Bench hypertrophy

nach cmt

Einstellungen

lbskgs

Zusammenfassung

October 26th, 2016
2 h
30 sets, 388 reps
44855 lbs

1. Bench press

Set 1: 12 x 130 lbs
Set 2: 12 x 130 lbs
Set 3: 12 x 130 lbs

Total: 4680 lbs

2. Reverse band bench

Set 1: 12 x 207.5 lbs
Set 2: 12 x 207.5 lbs
Set 3: 12 x 207.5 lbs

Total: 7470 lbs

3. DB bench

Set 1: 12 x 110 lbs
Set 2: 13 x 110 lbs
Set 3: 15 x 110 lbs

Total: 4400 lbs

4. Bent over DB row

Set 1: 12 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2520 lbs

5. Bent over BB rows

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

Total: 4680 lbs

6. DB flies

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 3600 lbs

7. T-bar Rows

Set 1: 12 x 105 lbs
Set 2: 12 x 105 lbs
Set 3: 15 x 105 lbs

Total: 4095 lbs

8. Incline Bench

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 15 x 80 lbs

Total: 3120 lbs

9. Medium grip lat pulldowns

Set 1: 12 x 95 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs

Total: 3990 lbs

10. Seated Cable Rows

Set 1: 15 x 140 lbs
Set 2: 15 x 140 lbs
Set 3: 15 x 140 lbs

Total: 6300 lbs

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