Deutschexpand_more

12 week muscle building - day 1

nach house4b

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Zusammenfassung

  • event_availableMay 15th, 2017
  • schedule3 h
  • equalizer24 sets,  217 reps
  • fitness_center33925 lbs

1. Bench Press

  • Set 1: 8 x 225 lbs
  • Set 2: 8 x 225 lbs
  • Set 3: 8 x 225 lbs
  • Set 4: 5 x 225 lbs

Total: 6525 lbs

2. Decline Barbell Bench Press

  • Set 1: 8 x 205 lbs
  • Set 2: 8 x 205 lbs
  • Set 3: 8 x 205 lbs

Total: 4920 lbs

3. Dumbbell Flys

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 80 lbs

Total: 1600 lbs

4. Incline Bench Press

  • Set 1: 8 x 155 lbs
  • Set 2: 8 x 175 lbs
  • Set 3: 8 x 175 lbs

Total: 4040 lbs

5. Incline Dumbbell Fly’s

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

6. Tricep rope push-down

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs

Total: 2300 lbs

7. Single bench dip

  • Set 1: 10 x 219 lbs
  • Set 2: 10 x 219 lbs
  • Set 3: 10 x 219 lbs

Total: 6570 lbs

8. Triceps dips

  • Set 1: 10 x 219 lbs
  • Set 2: 10 x 219 lbs
  • Set 3: 10 x 219 lbs

Total: 6570 lbs