Chest (barbell)+ light tris

nach foofis

Einstellungen

lbskgs

Zusammenfassung

May 13th, 2013
1 h
31 sets, 312 reps
32820 lbs

1. Bench bar warmup

Set 1: 15 x 135 lbs

Total: 2025 lbs

2. Incline bar bench

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs

Total: 3940 lbs

3. Decline dumbbell bench

Set 1: 10 x 185 lbs
Set 2: 8 x 205 lbs
Set 3: 8 x 205 lbs

Total: 5130 lbs

4. Flat bar bench

Set 1: 10 x 205 lbs
Set 2: 10 x 205 lbs
Set 3: 8 x 225 lbs

Total: 5900 lbs

5. Chest fly

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 70 lbs

Total: 2880 lbs

6. Overhand Pulldowns

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

Total: 3080 lbs

7. Underhand Pulldowns

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

Total: 2800 lbs

8. Rope (one hand) Pulldowns

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

9. Chest dips

Set 1: 10 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 9 x 55 lbs

Total: 1595 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
Set 2: 10 x 45 lbs
Set 3: 10 x 75 lbs
Set 4: 6 x 45 lbs

Total: 2170 lbs

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