Phat chest and arms

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

July 12th, 2014
1 h
30 sets, 433 reps
28307.5 lbs

1. Dumbbell bunch speed

Set 1: 3 x 140 lbs
Set 2: 3 x 140 lbs
Set 3: 3 x 140 lbs
Set 4: 3 x 140 lbs
Set 5: 3 x 140 lbs
Set 6: 3 x 140 lbs

Total: 2520 lbs

2. Incline dumbell press

Set 1: 12 x 130 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 150 lbs

Total: 5040 lbs

3. Hammer chest press

Set 1: 20 x 160 lbs
Set 2: 14 x 170 lbs
Set 3: 15 x 160 lbs

Total: 7980 lbs

4. Cable incline cable fly

Set 1: 7 x 80 lbs
Set 2: 15 x 60 lbs
Set 3: 16 x 50 lbs

Total: 2260 lbs

5. Preacher curl

Set 1: 12 x 45 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 75 lbs

Total: 2100 lbs

6. Concentration curl

Set 1: 30 x 25 lbs
Set 2: 30 x 25 lbs

Total: 1500 lbs

7. Spider curls

Set 1: 20 x 45 lbs
Set 2: 20 x 55 lbs

Total: 2000 lbs

8. Seated Overhead ez-bar tricep extension

Set 1: 12 x 40 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 70 lbs
Set 4: 10 x 80 lbs

Total: 2840 lbs

9. Cable rope tricep pulldown

Set 1: 15 x 42.5 lbs
Set 2: 15 x 50 lbs

Total: 1387.5 lbs

10. Cable tricep pushback

Set 1: 40 x 7 lbs
Set 2: 40 x 10 lbs

Total: 680 lbs

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