Phat chest and arms

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

July 31st, 2014
1 h
28 sets, 372 reps
29607.5 lbs

1. Dumbbell bunch speed

Set 1: 3 x 150 lbs
Set 2: 3 x 150 lbs
Set 3: 3 x 150 lbs
Set 4: 3 x 150 lbs
Set 5: 3 x 150 lbs
Set 6: 3 x 150 lbs

Total: 2700 lbs

2. Incline dumbell press

Set 1: 12 x 150 lbs
Set 2: 11 x 160 lbs
Set 3: 7 x 160 lbs

Total: 4680 lbs

3. Hammer chest press

Set 1: 15 x 180 lbs
Set 2: 14 x 190 lbs
Set 3: 12 x 190 lbs

Total: 7640 lbs

4. Cable incline cable fly

Set 1: 20 x 60 lbs
Set 2: 15 x 70 lbs

Total: 2250 lbs

5. Preacher curl

Set 1: 12 x 75 lbs
Set 2: 11 x 85 lbs
Set 3: 8 x 90 lbs

Total: 2555 lbs

6. Concentration curl

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

Total: 1800 lbs

7. Spider curls

Set 1: 20 x 65 lbs
Set 2: 15 x 75 lbs

Total: 2425 lbs

8. Seated Overhead ez-bar tricep extension

Set 1: 12 x 80 lbs
Set 2: 12 x 85 lbs
Set 3: 8 x 90 lbs

Total: 2700 lbs

9. Cable rope tricep pulldown

Set 1: 15 x 57.5 lbs
Set 2: 15 x 65 lbs

Total: 1837.5 lbs

10. Cable tricep pushback

Set 1: 30 x 17 lbs
Set 2: 30 x 17 lbs

Total: 1020 lbs

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