P90X Chest, shoulders, triceps

nach jeffengel

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Zusammenfassung

  • event_availableFebruary 22nd, 2017
  • schedule1 h
  • equalizer47 sets,  668 reps
  • fitness_center53662 lbs

1. Chest press

  • Set 1: 9 x 165 lbs
  • Set 2: 8 x 155 lbs

Total: 2725 lbs

2. In & out shoulder raise

  • Set 1: 16 x 35 lbs
  • Set 2: 16 x 35 lbs

Total: 1120 lbs

3. Tricep extension

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

Total: 1400 lbs

4. Military chest press

  • Set 1: 8 x 100 lbs
  • Set 2: 8 x 90 lbs

Total: 1520 lbs

5. Alternating Shoulder press

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

Total: 960 lbs

6. Tricep kickbacks

  • Set 1: 8 x 90 lbs
  • Set 2: 8 x 90 lbs

Total: 1440 lbs

7. Wide Grip Decline Bench Press

  • Set 1: 15 x 125 lbs
  • Set 2: 12 x 125 lbs

Total: 3375 lbs

8. Scarecrows

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

Total: 840 lbs

9. Overhead tricep extension

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 50 lbs

Total: 1160 lbs

10. Incline Bench Press

  • Set 1: 8 x 135 lbs
  • Set 2: 6 x 135 lbs

Total: 1890 lbs

11. Y press

  • Set 1: 8 x 50 lbs
  • Set 2: 10 x 45 lbs

Total: 850 lbs

12. Cross body tricep

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 50 lbs

Total: 1100 lbs

13. Cable Crossover

  • Set 1: 12 x 40 lbs

Total: 480 lbs

14. Pour flys

  • Set 1: 10 x 30 lbs

Total: 300 lbs

15. Close grip tricep extension

  • Set 1: 10 x 50 lbs

Total: 500 lbs

16. Cable chest flys

  • Set 1: 10 x 55 lbs

Total: 550 lbs

17. Shoulder flys

  • Set 1: 12 x 45 lbs

Total: 540 lbs

18. Tricep dips

  • Set 1: 12 x 176 lbs

Total: 2112 lbs

19. Burpee

  • Set 1: 10 x 180 lbs
  • Set 2: 10 x 180 lbs

Total: 3600 lbs

20. Plyo push ups

  • Set 1: 10 x 220 lbs

Total: 2200 lbs

21. TRX rollouts

  • Set 1: 10 x 100 lbs

Total: 1000 lbs

22. Side tri rise

  • Set 1: 20 x 75 lbs

Total: 1500 lbs

23. Abs

  • Set 1: 25 x 75 lbs
  • Set 2: 25 x 75 lbs
  • Set 3: 25 x 75 lbs
  • Set 4: 25 x 75 lbs
  • Set 5: 25 x 75 lbs
  • Set 6: 25 x 75 lbs
  • Set 7: 25 x 75 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 25 x 75 lbs
  • Set 10: 25 x 75 lbs
  • Set 11: 25 x 75 lbs
  • Set 12: 25 x 75 lbs

Total: 22500 lbs