Englishexpand_more

Bench hypertrophy

by cmt

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Summary

  • event_availableJuly 20th, 2015
  • schedule2 h
  • equalizer30 sets,  500 reps
  • fitness_center48180 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. T-bar Rows

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 90 lbs
  • Set 5: 20 x 90 lbs

Total: 7200 lbs

3. Incline Bench

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs
  • Set 4: 15 x 85 lbs
  • Set 5: 15 x 85 lbs

Total: 6375 lbs

4. Seated Cable Rows

  • Set 1: 20 x 90 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 20 x 100 lbs
  • Set 4: 20 x 100 lbs
  • Set 5: 20 x 100 lbs

Total: 9800 lbs

5. Decline bench press

  • Set 1: 12 x 135 lbs
  • Set 2: 14 x 125 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 14 x 115 lbs
  • Set 5: 15 x 115 lbs

Total: 8430 lbs

6. Lat pulldowns

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

Total: 7000 lbs