5/3/1 Bench/Press

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

January 12th, 2015
1 h
30 sets, 283 reps
32750 lbs

1. Barbell Bench Press

Set 1: 10 x 135 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 190 lbs
Set 4: 10 x 190 lbs
Set 5: 10 x 190 lbs
Set 6: 10 x 190 lbs
Set 7: 10 x 190 lbs

Total: 12450 lbs

2. Barbell Military Press

Set 1: 10 x 90 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 130 lbs
Set 4: 5 x 155 lbs
Set 5: 3 x 175 lbs
Set 6: 3 x 200 lbs

Total: 5200 lbs

3. Chin-up

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs
Set 6: 10 x 25 lbs
Set 7: 10 x 25 lbs

Total: 1750 lbs

4. Barbell Biceps Curl

Set 1: 6 x 105 lbs
Set 2: 6 x 105 lbs
Set 3: 6 x 105 lbs

Total: 1890 lbs

5. Triceps Press Down

Set 1: 20 x 120 lbs
Set 2: 20 x 120 lbs
Set 3: 20 x 120 lbs

Total: 7200 lbs

6. Barbell High Pull

Set 1: 6 x 155 lbs
Set 2: 6 x 185 lbs
Set 3: 6 x 185 lbs
Set 4: 6 x 185 lbs

Total: 4260 lbs

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