Englishexpand_more

Complete Chest/Triceps

by jballan

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Summary

  • event_availableJune 25th, 2018
  • schedule1 h
  • equalizer54 sets,  435 reps
  • fitness_center24215 lbs

1. Dumbbell Shoulder Raises

  • Set 1: 10 x 24 lbs

Total: 240 lbs

2. Lateral Shoulder Raises

  • Set 1: 10 x 24 lbs

Total: 240 lbs

3. Barbell Bench Press

  • Set 1: 8 x 45 lbs
  • Set 2: 5 x 70 lbs
  • Set 3: 5 x 95 lbs
  • Set 4: 5 x 105 lbs
  • Set 5: 5 x 135 lbs
  • Set 6: 3 x 150 lbs
  • Set 7: 3 x 155 lbs
  • Set 8: 5 x 135 lbs

Total: 3975 lbs

4. Flat Dumbbell Flys (light)

  • Set 1: 10 x 24 lbs
  • Set 2: 10 x 24 lbs
  • Set 3: 10 x 24 lbs
  • Set 4: 10 x 24 lbs

Total: 960 lbs

5. JM Press

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

Total: 1400 lbs

6. Dumbbell Incline Bench Press (4)

  • Set 1: 6 x 80 lbs
  • Set 2: 6 x 60 lbs
  • Set 3: 13 x 60 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 60 lbs
  • Set 6: 10 x 40 lbs

Total: 3020 lbs

7. Incline DB Fly (4)

  • Set 1: 6 x 24 lbs
  • Set 2: 10 x 24 lbs
  • Set 3: 8 x 24 lbs

Total: 576 lbs

8. Incline DB Sqeeze Press (4)

  • Set 1: 6 x 40 lbs
  • Set 2: 15 x 24 lbs

Total: 600 lbs

9. Tricep Dips

  • Set 1: 6 x 160 lbs
  • Set 2: 8 x 130 lbs
  • Set 3: 6 x 160 lbs
  • Set 4: 8 x 120 lbs

Total: 3920 lbs

10. Dumbbell Incline Bench Press (3)

  • Set 1: 8 x 100 lbs
  • Set 2: 7 x 60 lbs
  • Set 3: 5 x 100 lbs
  • Set 4: 6 x 40 lbs

Total: 1960 lbs

11. Incline DB Fly (3)

  • Set 1: 8 x 24 lbs
  • Set 2: 6 x 24 lbs

Total: 336 lbs

12. Incline DB Squeeze Press (3)

  • Set 1: 8 x 24 lbs
  • Set 2: 6 x 24 lbs

Total: 336 lbs

13. Tricep OH DB Extensions

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 35 lbs

Total: 710 lbs

14. Dumbbell Incline Bench Press (2)

  • Set 1: 7 x 100 lbs
  • Set 2: 7 x 40 lbs

Total: 980 lbs

15. Cross Body Straight Arm Raises

  • Set 1: 8 x 24 lbs
  • Set 2: 8 x 30 lbs

Total: 432 lbs

16. Butterfly Machine (Full ROM)

  • Set 1: 8 x 55 lbs
  • Set 2: 10 x 70 lbs

Total: 1140 lbs

17. Tricep Push Ups

  • Set 1: 10 x 100 lbs

Total: 1000 lbs

18. Decline Tricep Skull Crusher BB

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1250 lbs

19. Decline Chest Press

  • Set 1: 8 x 60 lbs
  • Set 2: 6 x 60 lbs

Total: 840 lbs

20. Decline DB Pull Overs

  • Set 1: 10 x 30 lbs

Total: 300 lbs