Bmoc chest, triceps, and abs

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

June 9th, 2014
1 h
31 sets, 351 reps
30960 lbs

1. Incline bench

Set 1: 12 x 95 lbs
Set 2: 12 x 180 lbs
Set 3: 8 x 190 lbs
Set 4: 8 x 175 lbs
Set 5: 21 x 95 lbs

Total: 8215 lbs

2. Incline dumbell fly

Set 1: 12 x 100 lbs
Set 2: 12 x 110 lbs
Set 3: 9 x 110 lbs
Set 4: 8 x 80 lbs

Total: 4150 lbs

3. Bench press

Set 1: 10 x 155 lbs
Set 2: 7 x 165 lbs
Set 3: 6 x 165 lbs
Set 4: 5 x 165 lbs

Total: 4520 lbs

4. Dips

Set 1: 11 x 150 lbs
Set 2: 9 x 150 lbs
Set 3: 9 x 150 lbs

Total: 4350 lbs

5. Skull crushers

Set 1: 12 x 30 lbs
Set 2: 16 x 55 lbs
Set 3: 16 x 60 lbs
Set 4: 12 x 60 lbs

Total: 2920 lbs

6. Narrow grip bench

Set 1: 12 x 30 lbs
Set 2: 16 x 55 lbs
Set 3: 16 x 60 lbs
Set 4: 12 x 60 lbs

Total: 2920 lbs

7. Cable rope tricep pulldown

Set 1: 16 x 42.5 lbs
Set 2: 16 x 50 lbs
Set 3: 13 x 50 lbs

Total: 2130 lbs

8. Dumbbell overhead tricep extension

Set 1: 10 x 65 lbs
Set 2: 8 x 55 lbs
Set 3: 7 x 45 lbs
Set 4: 10 x 35 lbs

Total: 1755 lbs

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