Chest (barbell)+ light tris

nach foofis

Einstellungen

lbskgs

Zusammenfassung

May 20th, 2013
1 h
29 sets, 305 reps
29205 lbs

1. Bench bar warmup

Set 1: 15 x 95 lbs

Total: 1425 lbs

2. Incline bar/ dumbellbench

Set 1: 10 x 135 lbs
Set 2: 10 x 185 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 75 lbs

Total: 4600 lbs

3. Decline bar/ dumbell bench

Set 1: 10 x 205 lbs
Set 2: 10 x 205 lbs
Set 3: 10 x 85 lbs
Set 4: 10 x 95 lbs

Total: 5900 lbs

4. Flat bar/ dumbell bench

Set 1: 10 x 185 lbs
Set 2: 10 x 185 lbs
Set 3: 10 x 75 lbs
Set 4: 10 x 75 lbs

Total: 5200 lbs

5. Chest fly

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 70 lbs

Total: 2760 lbs

6. Overhand Pulldowns

Set 1: 10 x 140 lbs
Set 2: 12 x 110 lbs

Total: 2720 lbs

7. Underhand Pulldowns

Set 1: 10 x 130 lbs
Set 2: 10 x 110 lbs

Total: 2400 lbs

8. Rope (one hand) Pulldowns

Set 1: 10 x 50 lbs

Total: 500 lbs

9. Chest dips

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

10. Hammer press

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

11. Decline/ incline bench machine

Set 1: 10 x 70 lbs

Total: 700 lbs

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