Push/pull Split - Push 1

nach fallingwithstyle2012

Einstellungen

lbskgs

Zusammenfassung

March 22nd, 2025
1 h
39 sets, 291 reps
15096.43 lbs

1. Flat bench press - 2 year break

Set 1: 8 x 114.64 lbs
Set 2: 6 x 123.46 lbs
Set 3: 4 x 132.28 lbs
Set 4: 2 x 141.1 lbs
Set 5: 2 x 141.1 lbs
Set 6: 1 x 141.1 lbs

Total: 2892.46 lbs

2. Dips

Set 1: 10 x 154.32 lbs
Set 2: 6 x 165.35 lbs
Set 3: 4 x 170.86 lbs
Set 4: 2 x 176.37 lbs
Set 5: 3 x 176.37 lbs
Set 6: 3 x 176.37 lbs

Total: 4629.71 lbs

3. Chest cross cable - lower chest

Set 1: 10 x 16.53 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 27.56 lbs
Set 4: 8 x 33.07 lbs

Total: 925.94 lbs

4. Push ups ext with dumbells

Set 1: 6 x 71.65 lbs
Set 2: 4 x 71.65 lbs
Set 3: 3 x 71.65 lbs

Total: 931.45 lbs

5. Barbell Shoulder Press

Set 1: 10 x 55.12 lbs
Set 2: 10 x 77.16 lbs
Set 3: 8 x 88.18 lbs
Set 4: 7 x 88.18 lbs

Total: 2645.55 lbs

6. Landmine press - front delts

Set 1: 12 x 22.05 lbs
Set 2: 12 x 33.07 lbs
Set 3: 10 x 38.58 lbs

Total: 1047.2 lbs

7. Cable cross over raise - arms out, not up!

Set 1: 12 x 5.51 lbs
Set 2: 12 x 6.89 lbs
Set 3: 12 x 8.27 lbs
Set 4: 12 x 16.53 lbs

Total: 446.44 lbs

8. Tricep push down - angled bar

Set 1: 8 x 52.36 lbs
Set 2: 7 x 53.74 lbs
Set 3: 5 x 55.12 lbs

Total: 1070.62 lbs

9. Tricep overhead cable

Set 1: 10 x 13.78 lbs
Set 2: 8 x 16.53 lbs
Set 3: 6 x 16.53 lbs

Total: 369.27 lbs

10. Reverse tricep extension - level 13 turn side on and to the hip

Set 1: 12 x 4.13 lbs
Set 2: 8 x 5.51 lbs
Set 3: 8 x 5.51 lbs

Total: 137.79 lbs

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