Bmoc chest, triceps, and abs

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

June 16th, 2014
1 h
31 sets, 347 reps
32530 lbs

1. Incline bench

Set 1: 12 x 95 lbs
Set 2: 12 x 185 lbs
Set 3: 10 x 190 lbs
Set 4: 9 x 190 lbs
Set 5: 21 x 95 lbs

Total: 8965 lbs

2. Incline dumbell fly

Set 1: 12 x 110 lbs
Set 2: 11 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 8 x 90 lbs

Total: 4560 lbs

3. Bench press

Set 1: 10 x 160 lbs
Set 2: 7 x 165 lbs
Set 3: 6 x 165 lbs
Set 4: 5 x 170 lbs

Total: 4595 lbs

4. Dips

Set 1: 12 x 155 lbs
Set 2: 8 x 160 lbs
Set 3: 7 x 160 lbs

Total: 4260 lbs

5. Skull crushers

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

Total: 3000 lbs

6. Narrow grip bench

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

Total: 3000 lbs

7. Cable rope tricep pulldown

Set 1: 16 x 50 lbs
Set 2: 16 x 57.5 lbs
Set 3: 12 x 57.5 lbs

Total: 2410 lbs

8. Dumbbell overhead tricep extension

Set 1: 10 x 70 lbs
Set 2: 7 x 60 lbs
Set 3: 6 x 50 lbs
Set 4: 8 x 40 lbs

Total: 1740 lbs

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