Deutschexpand_more

12 week muscle building - day 1

nach house4b

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Zusammenfassung

  • event_availableSeptember 12th, 2017
  • schedule1 h
  • equalizer20 sets,  164 reps
  • fitness_center18500 lbs

1. Bench Press

  • Set 1: 8 x 225 lbs
  • Set 2: 8 x 225 lbs
  • Set 3: 8 x 225 lbs
  • Set 4: 8 x 225 lbs

Total: 7200 lbs

2. Decline Barbell Bench Press

  • Set 1: 8 x 185 lbs
  • Set 2: 8 x 185 lbs
  • Set 3: 8 x 185 lbs

Total: 4440 lbs

3. Dumbbell Flys

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

Total: 1200 lbs

4. Incline Bench Press

  • Set 1: 8 x 155 lbs
  • Set 2: 8 x 155 lbs
  • Set 3: 8 x 155 lbs

Total: 3720 lbs

5. Tricep rope push-down

  • Set 1: 8 x 65 lbs
  • Set 2: 8 x 72.5 lbs
  • Set 3: 8 x 80 lbs

Total: 1740 lbs

6. Single bench dip

  • Set 1: 8 x 5 lbs
  • Set 2: 8 x 5 lbs

Total: 80 lbs

7. Triceps dips

  • Set 1: 8 x 5 lbs
  • Set 2: 8 x 5 lbs
  • Set 3: 8 x 5 lbs

Total: 120 lbs