Phat chest and arms

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

January 16th, 2015
1 h
29 sets, 402 reps
37500 lbs

1. Incline bench press speed

Set 1: 3 x 175 lbs
Set 2: 3 x 175 lbs
Set 3: 3 x 175 lbs
Set 4: 3 x 175 lbs
Set 5: 3 x 155 lbs
Set 6: 3 x 155 lbs

Total: 3030 lbs

2. Decline bench hy

Set 1: 10 x 215 lbs
Set 2: 10 x 205 lbs
Set 3: 7 x 205 lbs

Total: 5635 lbs

3. Hammer chest press

Set 1: 15 x 170 lbs
Set 2: 13 x 190 lbs
Set 3: 15 x 140 lbs

Total: 7120 lbs

4. Machine fly

Set 1: 20 x 116.5 lbs
Set 2: 20 x 116.5 lbs

Total: 4660 lbs

5. Preacher curl

Set 1: 10 x 50 lbs
Set 2: 12 x 90 lbs
Set 3: 11 x 90 lbs
Set 4: 12 x 90 lbs

Total: 3650 lbs

6. Concentration curl

Set 1: 30 x 27.5 lbs
Set 2: 30 x 27.5 lbs

Total: 1650 lbs

7. Spider curls

Set 1: 17 x 70 lbs
Set 2: 16 x 70 lbs

Total: 2310 lbs

8. Paramount overhead tricep extension machine

Set 1: 12 x 100 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 130 lbs

Total: 4140 lbs

9. Cable rope tricep pulldown

Set 1: 15 x 90 lbs
Set 2: 15 x 90 lbs

Total: 2700 lbs

10. Cable tricep pushback

Set 1: 30 x 41.5 lbs
Set 2: 40 x 34 lbs

Total: 2605 lbs

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