Phase 3 chest legs & back

nach jeffengel

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Zusammenfassung

  • event_availableFebruary 17th, 2017
  • schedule56 minutes
  • equalizer39 sets,  691 reps
  • fitness_center82980 lbs

1. Bench press

  • Set 1: 10 x 155 lbs
  • Set 2: 10 x 155 lbs

Total: 3100 lbs

2. Pull-ups

  • Set 1: 12 x 180 lbs
  • Set 2: 12 x 180 lbs

Total: 4320 lbs

3. Leg press

  • Set 1: 12 x 285 lbs
  • Set 2: 10 x 285 lbs

Total: 6270 lbs

4. Incline Bench Press

  • Set 1: 10 x 125 lbs
  • Set 2: 10 x 125 lbs

Total: 2500 lbs

5. Back rows

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs

Total: 2400 lbs

6. Romanian Dead Lift

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 110 lbs

Total: 2200 lbs

7. Chest fly

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 80 lbs

Total: 1920 lbs

8. Back flys

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 80 lbs

Total: 1920 lbs

9. Leg extensions

  • Set 1: 15 x 180 lbs
  • Set 2: 15 x 180 lbs

Total: 5400 lbs

10. Decline Barbell Bench Press

  • Set 1: 12 x 115 lbs
  • Set 2: 15 x 115 lbs

Total: 3105 lbs

11. Elbow out lawnmower

  • Set 1: 10 x 110 lbs
  • Set 2: 12 x 110 lbs

Total: 2420 lbs

12. Single leg calf raise

  • Set 1: 12 x 215 lbs
  • Set 2: 12 x 215 lbs
  • Set 3: 15 x 215 lbs
  • Set 4: 15 x 215 lbs

Total: 11610 lbs

13. Push-ups

  • Set 1: 38 x 120 lbs

Total: 4560 lbs

14. Chin Ups

  • Set 1: 21 x 180 lbs

Total: 3780 lbs

15. Squats

  • Set 1: 40 x 140 lbs

Total: 5600 lbs

16. 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: 50 x 85 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 30 x 75 lbs
  • Set 10: 30 x 75 lbs

Total: 21875 lbs