Chest, triceps, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

December 3rd, 2013
2 h
40 sets, 620 reps
81889 lbs

1. Bench press

Set 1: 15 x 185 lbs
Set 2: 10 x 185 lbs
Set 3: 10 x 175 lbs
Set 4: 11 x 165 lbs
Set 5: 2 x 165 lbs

Total: 8520 lbs

2. Incline dumbell press reverse grip

Set 1: 8 x 120 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 90 lbs
Set 4: 4 x 90 lbs

Total: 3600 lbs

3. Incline dumbell fly

Set 1: 13 x 90 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 90 lbs
Set 4: 3 x 90 lbs

Total: 3600 lbs

4. Cable Crossover

Set 1: 15 x 70 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 70 lbs
Set 4: 6 x 69 lbs

Total: 3564 lbs

5. Two handed push down

Set 1: 15 x 75 lbs
Set 2: 15 x 75 lbs
Set 3: 15 x 75 lbs
Set 4: 12 x 75 lbs
Set 5: 4 x 75 lbs

Total: 4575 lbs

6. One arm cable tricep overhead extension

Set 1: 30 x 25 lbs
Set 2: 24 x 25 lbs
Set 3: 24 x 25 lbs
Set 4: 8 x 25 lbs

Total: 2150 lbs

7. Narrow grip bench

Set 1: 12 x 115 lbs
Set 2: 12 x 105 lbs
Set 3: 12 x 95 lbs
Set 4: 4 x 95 lbs

Total: 4160 lbs

8. Standing calf raise

Set 1: 30 x 290 lbs
Set 2: 30 x 290 lbs
Set 3: 30 x 290 lbs
Set 4: 30 x 290 lbs
Set 5: 6 x 290 lbs

Total: 36540 lbs

9. Seated calf raise

Set 1: 30 x 115 lbs
Set 2: 30 x 115 lbs
Set 3: 30 x 115 lbs
Set 4: 30 x 115 lbs
Set 5: 12 x 115 lbs

Total: 15180 lbs

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