5/3/1 Bench/Press

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

January 9th, 2015
1 h
24 sets, 269 reps
35330 lbs

1. Barbell Bench Press

Set 1: 18 x 135 lbs
Set 2: 14 x 165 lbs
Set 3: 10 x 190 lbs
Set 4: 5 x 210 lbs
Set 5: 5 x 240 lbs
Set 6: 7 x 270 lbs

Total: 10780 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: 10 x 130 lbs
Set 5: 10 x 130 lbs
Set 6: 10 x 130 lbs
Set 7: 10 x 130 lbs

Total: 8500 lbs

3. Dumbbell One-Arm Row

Set 1: 10 x 120 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 10 x 120 lbs
Set 5: 10 x 120 lbs

Total: 6000 lbs

4. Barbell Biceps Curl

Set 1: 10 x 95 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs

Total: 2850 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

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