Phat chest and arms

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

October 11th, 2014
1 h
31 sets, 427 reps
35970 lbs

1. Bench press speed

Set 1: 3 x 195 lbs
Set 2: 3 x 195 lbs
Set 3: 3 x 195 lbs
Set 4: 3 x 195 lbs
Set 5: 3 x 195 lbs
Set 6: 3 x 195 lbs

Total: 3510 lbs

2. Incline dumbell press

Set 1: 12 x 150 lbs
Set 2: 10 x 160 lbs
Set 3: 8 x 160 lbs

Total: 4680 lbs

3. Machine bench press

Set 1: 12 x 180 lbs
Set 2: 12 x 180 lbs
Set 3: 12 x 180 lbs

Total: 6480 lbs

4. Machine fly

Set 1: 20 x 55 lbs
Set 2: 20 x 70 lbs
Set 3: 25 x 85 lbs
Set 4: 20 x 105 lbs

Total: 6725 lbs

5. Preacher curl

Set 1: 9 x 95 lbs
Set 2: 11 x 95 lbs
Set 3: 8 x 95 lbs

Total: 2660 lbs

6. Concentration curl

Set 1: 26 x 35 lbs
Set 2: 24 x 35 lbs

Total: 1750 lbs

7. Spider curls

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

Total: 2250 lbs

8. Seated Overhead ez-bar tricep extension

Set 1: 12 x 75 lbs
Set 2: 11 x 85 lbs
Set 3: 12 x 65 lbs

Total: 2615 lbs

9. Cable rope tricep pulldown

Set 1: 15 x 65 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 95 lbs

Total: 3600 lbs

10. Cable tricep pushback

Set 1: 40 x 20 lbs
Set 2: 30 x 30 lbs

Total: 1700 lbs

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