Phase 3 chest & back

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

December 17th, 2018
46 minutes
42 sets, 745 reps
80423 lbs

1. Bench press

Set 1: 12 x 175 lbs
Set 2: 20 x 45 lbs
Set 3: 12 x 175 lbs
Set 4: 12 x 165 lbs

Total: 7080 lbs

2. Pull-ups

Set 1: 12 x 183 lbs
Set 2: 12 x 183 lbs
Set 3: 12 x 183 lbs

Total: 6588 lbs

3. Leg press

Set 1: 12 x 225 lbs
Set 2: 12 x 225 lbs
Set 3: 12 x 225 lbs

Total: 8100 lbs

4. Incline Bench Press

Set 1: 12 x 125 lbs
Set 2: 12 x 125 lbs
Set 3: 12 x 125 lbs

Total: 4500 lbs

5. Back rows

Set 1: 12 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs

Total: 5040 lbs

6. Romanian Dead Lift

Set 1: 12 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs

Total: 3960 lbs

7. Chest fly

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 3600 lbs

8. Back flys

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 3600 lbs

9. Leg extensions

Set 1: 12 x 130 lbs
Set 2: 12 x 130 lbs
Set 3: 12 x 130 lbs

Total: 4680 lbs

10. Abs

Set 1: 25 x 75 lbs
Set 2: 50 x 95 lbs
Set 3: 25 x 75 lbs
Set 4: 25 x 75 lbs
Set 5: 25 x 75 lbs
Set 6: 50 x 75 lbs
Set 7: 25 x 75 lbs
Set 8: 25 x 75 lbs
Set 9: 25 x 75 lbs
Set 10: 50 x 75 lbs

Total: 25375 lbs

11. Push-ups

Set 1: 40 x 130 lbs

Total: 5200 lbs

12. Leg curls

Set 1: 12 x 75 lbs
Set 2: 12 x 75 lbs
Set 3: 12 x 75 lbs

Total: 2700 lbs

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