P90X Chest, shoulders, triceps

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 20th, 2016
59 minutes
33 sets, 461 reps
30760 lbs

1. Push ups

Set 1: 25 x 120 lbs
Set 2: 17 x 120 lbs
Set 3: 16 x 120 lbs
Set 4: 25 x 120 lbs
Set 5: 15 x 120 lbs
Set 6: 14 x 120 lbs
Set 7: 18 x 120 lbs

Total: 15600 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: 14 x 40 lbs
Set 3: 12 x 50 lbs
Set 4: 16 x 25 lbs
Set 5: 9 x 30 lbs
Set 6: 10 x 20 lbs
Set 7: 10 x 20 lbs

Total: 5230 lbs

4. Shoulder press

Set 1: 14 x 40 lbs

Total: 560 lbs

5. Pike press

Set 1: 18 x 100 lbs

Total: 1800 lbs

6. Side tri rise

Set 1: 16 x 50 lbs
Set 2: 16 x 50 lbs

Total: 1600 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: 10 x 20 lbs
Set 2: 10 x 20 lbs

Total: 400 lbs

10. Plyo push ups

Set 1: 12 x 165 lbs

Total: 1980 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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