P90X Chest, shoulders, triceps

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

May 30th, 2016
30 minutes
33 sets, 463 reps
31445 lbs

1. Push ups

Set 1: 20 x 120 lbs
Set 2: 15 x 120 lbs
Set 3: 20 x 120 lbs
Set 4: 20 x 120 lbs
Set 5: 20 x 150 lbs
Set 6: 20 x 150 lbs

Total: 15000 lbs

2. Shoulder flys

Set 1: 16 x 30 lbs
Set 2: 12 x 20 lbs

Total: 720 lbs

3. Triceps

Set 1: 30 x 100 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 15 x 50 lbs
Set 5: 10 x 25 lbs
Set 6: 8 x 25 lbs
Set 7: 10 x 20 lbs
Set 8: 10 x 20 lbs

Total: 5100 lbs

4. Shoulder press

Set 1: 18 x 75 lbs

Total: 1350 lbs

5. Pike press

Set 1: 18 x 75 lbs

Total: 1350 lbs

6. Side tri rise

Set 1: 18 x 50 lbs
Set 2: 18 x 50 lbs

Total: 1800 lbs

7. Scarecrows

Set 1: 16 x 20 lbs

Total: 320 lbs

8. Shoulder circles

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 5 x 20 lbs
Set 4: 5 x 20 lbs

Total: 600 lbs

9. Throw the bomb

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs

Total: 480 lbs

10. Plyo push ups

Set 1: 15 x 185 lbs

Total: 2775 lbs

11. Fly row press

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

12. Cross body blows

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs

Total: 750 lbs

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