Phase 3 chest & back

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

February 19th, 2020
52 minutes
49 sets, 1088 reps
105450 lbs

1. Bench press

Set 1: 12 x 185 lbs
Set 2: 12 x 175 lbs
Set 3: 12 x 165 lbs
Set 4: 25 x 45 lbs

Total: 7425 lbs

2. Pull-ups

Set 1: 12 x 185 lbs
Set 2: 12 x 185 lbs
Set 3: 12 x 185 lbs

Total: 6660 lbs

3. Incline Bench Press

Set 1: 12 x 135 lbs
Set 2: 12 x 125 lbs
Set 3: 12 x 125 lbs
Set 4: 25 x 45 lbs

Total: 5745 lbs

4. Seated Cable Rows

Set 1: 12 x 160 lbs
Set 2: 12 x 160 lbs
Set 3: 12 x 160 lbs

Total: 5760 lbs

5. Decline Chest Press

Set 1: 12 x 165 lbs
Set 2: 12 x 165 lbs
Set 3: 12 x 165 lbs

Total: 5940 lbs

6. Bent Over Row with Dumbbell

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

Total: 4680 lbs

7. Chest fly

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

Total: 2400 lbs

8. Back flys

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

Total: 2400 lbs

9. 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: 50 x 75 lbs
Set 6: 50 x 75 lbs
Set 7: 50 x 95 lbs
Set 8: 50 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
Set 13: 25 x 75 lbs
Set 14: 25 x 75 lbs
Set 15: 50 x 75 lbs
Set 16: 50 x 75 lbs
Set 17: 25 x 75 lbs
Set 18: 25 x 75 lbs
Set 19: 25 x 75 lbs
Set 20: 25 x 75 lbs
Set 21: 25 x 75 lbs
Set 22: 25 x 75 lbs

Total: 53500 lbs

10. Push-ups

Set 1: 50 x 130 lbs

Total: 6500 lbs

11. Scapular retraction

Set 1: 12 x 185 lbs
Set 2: 12 x 185 lbs

Total: 4440 lbs

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