Englishexpand_more

Bench hypertrophy

by cmt

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Summary

  • event_availableJuly 29th, 2015
  • schedule2 h
  • equalizer30 sets,  470 reps
  • fitness_center47512.5 lbs

1. Bench press

  • Set 1: 15 x 130 lbs
  • Set 2: 15 x 130 lbs
  • Set 3: 15 x 130 lbs
  • Set 4: 15 x 130 lbs
  • Set 5: 15 x 130 lbs

Total: 9750 lbs

2. Reverse band bench

  • Set 1: 15 x 167.5 lbs
  • Set 2: 15 x 167.5 lbs
  • Set 3: 15 x 167.5 lbs
  • Set 4: 15 x 167.5 lbs
  • Set 5: 15 x 167.5 lbs

Total: 12562.5 lbs

3. Incline Bench

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 15 x 75 lbs
  • Set 4: 15 x 75 lbs
  • Set 5: 20 x 75 lbs

Total: 6000 lbs

4. T-bar Rows

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs
  • Set 4: 15 x 95 lbs
  • Set 5: 20 x 95 lbs

Total: 7600 lbs

5. Bent over BB rows

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs
  • Set 4: 15 x 95 lbs
  • Set 5: 20 x 95 lbs

Total: 7600 lbs

6. Bent over DB row

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 20 x 50 lbs

Total: 4000 lbs