Day 8 beginner

nach heather-merchut

Einstellungen

lbskgs

Zusammenfassung

October 4th, 2017
1 h
34 sets, 430 reps
8010 lbs

1. Barbell bench press

Set 1: 10 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 14 x 30 lbs

Total: 1080 lbs

2. Dumbbell flye

Set 1: 10 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 14 x 12.5 lbs

Total: 505 lbs

3. Barbell bentover row

Set 1: 10 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 14 x 30 lbs
Set 4: 10 x 40 lbs

Total: 1480 lbs

4. Lat pulldown

Set 1: 10 x 75 lbs
Set 2: 12 x 60 lbs
Set 3: 14 x 45 lbs

Total: 2100 lbs

5. Overhead dumbbell press

Set 1: 10 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 14 x 12.5 lbs

Total: 505 lbs

6. Biceps curl

Set 1: 10 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 14 x 10 lbs

Total: 470 lbs

7. Lying triceps extension

Set 1: 10 x 12.5 lbs
Set 2: 12 x 10 lbs
Set 3: 14 x 7.5 lbs

Total: 350 lbs

8. Dumbbell lateral raise

Set 1: 10 x 10 lbs
Set 2: 12 x 7.5 lbs
Set 3: 14 x 5 lbs

Total: 260 lbs

9. Machine preacher curl

Set 1: 10 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 14 x 10 lbs

Total: 580 lbs

10. Tricep rope pressdown

Set 1: 10 x 30 lbs
Set 2: 12 x 20 lbs
Set 3: 14 x 10 lbs

Total: 680 lbs

11. Crunches

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 20 x 0 lbs

Total: 0 lbs

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