Phase 3 chest & back

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 20th, 2017
50 minutes
40 sets, 759 reps
74750 lbs

1. Bench press

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 135 lbs

Total: 4050 lbs

2. Pull-ups

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 10 x 180 lbs

Total: 5400 lbs

3. Leg press

Set 1: 10 x 200 lbs
Set 2: 12 x 200 lbs
Set 3: 12 x 200 lbs

Total: 6800 lbs

4. Incline Bench Press

Set 1: 10 x 115 lbs
Set 2: 10 x 115 lbs
Set 3: 10 x 105 lbs

Total: 3350 lbs

5. Back rows

Set 1: 12 x 110 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 120 lbs

Total: 3720 lbs

6. Romanian Dead Lift

Set 1: 12 x 100 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3400 lbs

7. Chest fly

Set 1: 12 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2520 lbs

8. Back flys

Set 1: 12 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2520 lbs

9. Leg extensions

Set 1: 15 x 145 lbs
Set 2: 12 x 160 lbs
Set 3: 12 x 160 lbs

Total: 6015 lbs

10. 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: 50 x 75 lbs
Set 7: 50 x 75 lbs
Set 8: 50 x 75 lbs
Set 9: 25 x 75 lbs
Set 10: 30 x 75 lbs
Set 11: 25 x 75 lbs
Set 12: 50 x 75 lbs

Total: 30375 lbs

11. Push-ups

Set 1: 55 x 120 lbs

Total: 6600 lbs

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