AssChest + Turtle Shell (ego)

nach foofis

Einstellungen

lbskgs

Zusammenfassung

August 22nd, 2013
1 h
34 sets, 168 reps
29665 lbs

1. Bench warm up

Set 1: 15 x 135 lbs

Total: 2025 lbs

2. Flat bench press

Set 1: 4 x 225 lbs
Set 2: 4 x 225 lbs
Set 3: 4 x 225 lbs
Set 4: 4 x 225 lbs

Total: 3600 lbs

3. Wide grip behind the head lat Pulldowns

Set 1: 15 x 120 lbs
Set 2: 4 x 180 lbs
Set 3: 4 x 180 lbs
Set 4: 4 x 180 lbs
Set 5: 4 x 180 lbs

Total: 4680 lbs

4. Incline barbell bench

Set 1: 4 x 185 lbs
Set 2: 4 x 185 lbs
Set 3: 4 x 185 lbs
Set 4: 4 x 185 lbs

Total: 2960 lbs

5. Close grip Pulldown

Set 1: 6 x 230 lbs
Set 2: 6 x 230 lbs
Set 3: 6 x 230 lbs
Set 4: 6 x 230 lbs

Total: 5520 lbs

6. Chest fly machine

Set 1: 4 x 225 lbs
Set 2: 4 x 225 lbs
Set 3: 4 x 225 lbs
Set 4: 4 x 225 lbs

Total: 3600 lbs

7. Hammer press (heavy)

Set 1: 5 x 80 lbs
Set 2: 5 x 80 lbs
Set 3: 4 x 80 lbs
Set 4: 4 x 80 lbs

Total: 1440 lbs

8. Bent over rows (heavy)

Set 1: 4 x 165 lbs
Set 2: 4 x 165 lbs
Set 3: 4 x 165 lbs
Set 4: 4 x 165 lbs

Total: 2640 lbs

9. Seated rows (heavy)

Set 1: 4 x 200 lbs
Set 2: 4 x 200 lbs
Set 3: 4 x 200 lbs
Set 4: 4 x 200 lbs

Total: 3200 lbs

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