Dynamic Effort Upper Body - Week 9

nach cmt

Einstellungen

lbskgs

Zusammenfassung

February 1st, 2025
2 h
24 sets, 206 reps
25970 lbs

1. Speed bench press with chains no slingshot last 2

Set 1: 3 x 145 lbs
Set 2: 3 x 145 lbs
Set 3: 3 x 145 lbs
Set 4: 3 x 145 lbs
Set 5: 3 x 145 lbs
Set 6: 3 x 145 lbs
Set 7: 3 x 145 lbs
Set 8: 3 x 145 lbs

Total: 3480 lbs

2. Bent over curly bar rows

Set 1: 8 x 135 lbs
Set 2: 8 x 145 lbs
Set 3: 8 x 155 lbs
Set 4: 8 x 165 lbs

Total: 4800 lbs

3. Narrow grip bench

Set 1: 6 x 155 lbs
Set 2: 6 x 155 lbs
Set 3: 4 x 160 lbs
Set 4: 4 x 160 lbs

Total: 3140 lbs

4. Wide grip lat pulldowns

Set 1: 10 x 120 lbs
Set 2: 10 x 125 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 135 lbs

Total: 5100 lbs

5. Face pulls

Set 1: 20 x 55 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 65 lbs

Total: 3600 lbs

6. Exercise bike random hill L8

Set 1: 30 x 195 lbs

Total: 5850 lbs

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