Anterior chain workout

nach icecoldjd1906

Einstellungen

lbskgs

Zusammenfassung

August 8th, 2013
1 h
56 sets, 440 reps
14705.46 lbs

1. Barbell bench press

Set 1: 20 x 43.09 lbs
Set 2: 10 x 61.23 lbs
Set 3: 6 x 83.91 lbs
Set 4: 3 x 102.06 lbs
Set 5: 3 x 102.06 lbs
Set 6: 3 x 102.06 lbs
Set 7: 3 x 102.06 lbs
Set 8: 1 x 92.99 lbs
Set 9: 1 x 83.91 lbs
Set 10: 3 x 70.31 lbs
Set 11: 6 x 61.23 lbs

Total: 3957.59 lbs

2. Incline DB press

Set 1: 15 x 27.22 lbs
Set 2: 8 x 36.29 lbs
Set 3: 3 x 45.36 lbs
Set 4: 4 x 45.36 lbs
Set 5: 3 x 45.36 lbs
Set 6: 3 x 36.29 lbs
Set 7: 3 x 27.22 lbs

Total: 1342.63 lbs

3. Plate chest fly incline

Set 1: 15 x 11.34 lbs
Set 2: 15 x 11.34 lbs
Set 3: 15 x 11.34 lbs

Total: 510.29 lbs

4. Decline Bench DB press

Set 1: 10 x 27.22 lbs

Total: 272.16 lbs

5. Squat

Set 1: 10 x 61.23 lbs
Set 2: 8 x 70.31 lbs
Set 3: 6 x 83.91 lbs
Set 4: 4 x 102.06 lbs
Set 5: 4 x 102.06 lbs
Set 6: 4 x 102.06 lbs
Set 7: 1 x 92.99 lbs
Set 8: 3 x 83.91 lbs
Set 9: 4 x 61.23 lbs

Total: 3492.66 lbs

6. Lunge overhead

Set 1: 10 x 20.41 lbs
Set 2: 10 x 20.41 lbs
Set 3: 10 x 29.48 lbs

Total: 703.07 lbs

7. Leg extensions

Set 1: 10 x 38.56 lbs
Set 2: 10 x 38.56 lbs
Set 3: 10 x 38.56 lbs

Total: 1156.66 lbs

8. Single shoulder DB press

Set 1: 10 x 20.41 lbs
Set 2: 8 x 20.41 lbs
Set 3: 10 x 20.41 lbs
Set 4: 10 x 22.68 lbs

Total: 798.32 lbs

9. DB shrug

Set 1: 15 x 20.41 lbs
Set 2: 15 x 20.41 lbs
Set 3: 15 x 20.41 lbs
Set 4: 15 x 20.41 lbs
Set 5: 5 x 40.82 lbs

Total: 1428.82 lbs

10. DB curl

Set 1: 10 x 13.61 lbs
Set 2: 10 x 13.61 lbs
Set 3: 10 x 13.61 lbs
Set 4: 3 x 18.14 lbs
Set 5: 3 x 18.14 lbs
Set 6: 4 x 18.14 lbs

Total: 589.67 lbs

11. Decline crunch

Set 1: 10 x 11.34 lbs
Set 2: 10 x 11.34 lbs
Set 3: 10 x 11.34 lbs
Set 4: 10 x 11.34 lbs

Total: 453.59 lbs

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